Monday 21st May

Class
Strength

Tempo back squat 5 x 5 (60-70%)*
*4 second negative

Conditioning
As many rounds as possible in 12 minutes..

12 x Wall ball shots 30/20lbs
8 x Burpee box jump overs 24/20inch
4 x Ring Muscle ups / Strict Pull ups

CFK Compsquad

1) Work to heavy Clean complex..
1 x Hang Power clean + Power clean + Split Jerk

2) EMOM for 10 mins..
1 x Clean complex @ 70-80%

3) Back squat tempo
As per class

4) Conditioning
As per class

5) Intervals..
7 rounds
50 x Unbroken Double unders
50m Sled push
*Rest as required between sets
 

Simon Lee