Wednesday 23rd May

Class
Strength

15 minute continuous timer..
A ) 10 minutes work to heavy complex..
1 x Hi-hang Snatch + Hang Snatch + Snatch
B) 5 minutes hit heavy Snatch single

Conditioning
1 ) As many rounds as possible in 10 minutes..
'14.1'
30 x Double unders
15 x Power snatch 34/25kg

2 ) 3 rounds alternating in pairs
1 minute max effort airbike

CFK Compsquad
1 ) 15 minute continuous timer..
0-9 minutes: Every 90 seconds 1 x Hi-hang Snatch + Hang Snatch + Snatch (60-80%)
9-15 minutes: Every min on the min..1 x Snatch (85%+)

2) Regionals Event 5
For time..
2 rounds of ..
10 x Snatch 80/57kg
12 x Bar-facing burpees
into
2 rounds of..
10 x Snatch 52/34kg
12 x Bar-facing burpees

3) Airbike intervals..
5 rounds
1 min on 1 min off
30 seconds on 30 seconds off
15 seconds on 45 seconds off
 

Simon Lee