Tuesday 9th January

Class
1 ) ‘Nancy’ (20 min cap)
5 rounds for time
Rx’d
Run 400m
15 x Overhead squats 43/29kg

Scaled
Run 400m
15 x Overhead squats (scale accordingly) or 15m Overhead walking lunges

2 ) 5 rounds for time (15 min cap)
20 x Kettlebell swings 24/16kg
20 x Abmat sit ups

CFK Compsquad
1 ) Snatch
Hang snatch 4 x 2 @ 60-75%
Full snatch 5 x 1 @ 80%+

2 ) ‘Nancy’

3 ) For time
21-15-9 reps
Airbike calories
Kettlebell swings 32/24kg
*rest 2 minutes
Then Repeat

Simon Lee