Wednesday 2nd May

Class
Strength
Every min on the min for 12 minutes..
1 x Squat snatch (ascend weight)

Conditioning
‘Nancy’
5 rounds
Run 400m
15 x Overhead squats 43/29kg

CFK Compsquad
1 ) Every min on the min for 12 minutes..
1 x Squat snatch

2 ) 45 minute continuous timer...
0-15 mins..
‘Amanda’
9-7-5 reps
Ring muscle ups
Squat snatch 61/43kg

15-30 mins..
‘Elizabeth’
21-15-9 reps
Power cleans 61/43kg
Ring dips

30 mins - 45 mins
3 rounds for time
50ft handstand walk
20 x Toes to bar

3 ) rowing
3 x 1000m every 5 minutes
(Moderate pace)

Simon Lee