Monday 19th February

Class
Strength
14 minute timer.. EMOM
Odd min: 5 x Back squat
Even min: 3-5 x Ring muscle ups

Conditioning
As many rounds as possible in 11 minutes..
20 x Alternating dumbbell snatch
10 x Burpee box jump overs 24/20inch

Rx’d 22.5/15kg dumbbells

CFK Compsquad
1 ) Every min on the min for 12 minutes
0-3 mins: 1 x Snatch + 5 Overhead squats 60%
3-6 mins: 1 x Snatch + 4 x Overhead squats 70%
6-9 mins: 1 x Snatch + 3 Overhead squats 75%
9-12 mins: 1 x Snatch + 3 x Overhead squats 80%

2 ) Back squat 10RM 8RM 6RM 4RM 2RM

3 ) Ring muscle ups
11 reps
Rest 1 min
9 reps
Rest 45 seconds
7 reps
Rest 30 seconds
5 reps

4 ) Conditioning

5 ) 2 rounds
50 x Calorie row
25 x Calorie Ski

Simon Lee