Wednesday 9th May

Strength
Every min on the min for 12 minutes..
1 x Squat snatch

Conditioning
1 ) 7 minutes get as far as possible..
3 x Power snatch 52/34kg*
3 x Wall ball shots 30/20lbs*
*Ascend 3 reps per round

2 ) 7 minutes alternating in teams..
50m sled push

CFK Compsquad
1 ) Tempo front squat 8 x 2
(4 second negative 8 x 2) 60-75%

2 ) Continuous timer..
A ) 7 min AMRAP..
3 x Power snatch 70/45kg
9 x Wall ball shots 30/20lbs

Rest 2 mins

B) 6 min AMRAP...
60 x Double unders
20 x Alternating dumbbell snatch 22.5/15kg

Rest 2 mins

C) 5 rounds for time
20 x GHD sit ups
50m Sled Push (heavy)

Simon Lee