Wednesday 31st January

Class
Strength

Every min on the min for 10 minutes..
3 x Power snatch

Conditioning
1 ) As many rounds as possible in 9 minutes...
30 x Overhead squats 43/29kg
30 x Bar-facing Burpees
30 x Pull ups

2 ) 7 minutes in teams..
50m sled push

CFK Compsquad
1 ) Barbell cycling
Power snatch
2 rounds
7 @ 50kg
5 @ 60kg
3 @ 75kg
Rest 2 mins between rounds

2 ) Conditioning
As per class

3 ) 4 rounds
25 x GHD sit ups
10m Sled Pull (heavy)
10m Sled Push (heavy)

Simon Lee