Wednesday 7th February

Strength
Every min on the min for 10 minutes
2 x Power Clean + 2 x Push jerk

Conditioning
1 ) As many rounds as possible in 12 minutes..
12 x Chest to bar pull ups
9 x Burpees
9 x Hang Dumbbell squat cleans

CFK Compsquad
1 ) Power Clean + jerk
8 minutes..
10 @ 60/35kg
8 @ 70/45kg
6 @ 80/55kg
4 @ 90/60kg
Max reps Power Clean jerk 100/70kg in rem time

2 ) Conditioning
As per class

3 ) Airbike
150 x Calorie*
*run 200m every 3 mins

Simon Lee