Monday 30th April

Class
Strength
Every 2 minutes complete
11 x Power Clean + jerk 50%
9 x Power Clean + jerk 60%
7 x Power Clean + jerk 70%
5 x Power Clean + jerk 75%
3 x Power Clean + jerk 80%

Conditioning
1 ) ‘Jackie’ 
For time
1000m row
50 x Thrusters 20/15kg
30 x Pull ups

2 ) 3 rounds
1 min max rep Burpee box jump overs 24/20inch
1 min rest between sets

CFK Compsquad
1 ) Power Clean + jerk
Same as class

2 ) ‘Angry Jackie’
2000m row
50 x Thrusters 43/29kg
30 x Bar- muscle ups

3 ) 14 min emom
Odd min: 15/12 x cal skierg
Even min: 30 seconds max rep Burpee box jump overs 24/20inch

4 ) weighted pull ups 7 x 3

Simon Lee