Tuesday 10th April

Strength
15 minutes every 90 seconds complete.. 
1 x Hi-hang snatch + Hang Snatch + Snatch

Conditioning
1 ) 9 minutes get as far as possible..
4 x Alternating dumbbell snatch 30/22.5kg*
7 x Burpee box jump overs 24/20inch
*Ascend 4 reps per round

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

CFK Compsquad extra
1 ) Handstand push ups
3 sets
3-7 x Strict
3 sets
3-7 x Kipping deficit
3 sets
5-10 kipping hspu

2 ) Bent over row
3 x 10RM
20 x GHD sit ups between sets

Simon Lee