Monday 23rd April

Strength
12 minutes build to heavy Power Clean + Jerk

Conditioning
18 minute continuous timer.. 
1 ) 0-6 mins
‘Grace’
30 x Power Clean + jerk 61/43kg

2 ) 6 - 12 mins
75 x Wall ball shots 30/20lbs

3 ) 12-18 mins
90 x Burpees to target

CFK Compsquad extra
1 ) Front squat 5 x 3 70-90% (build heavy 3rm)

Simon Lee