Friday 22nd June

Class
Every min on the min for 15 minutes..
0-5 minutes.. 3 x Power clean 60%
5-10 minutes.. 2 x Power clean 70%
10-15 mintues 1 x Power clean 80%+

Conditioning
3 rounds for time
27 X Calorie airbike/ row
21 X Deadlifts 102/70kg
15 X handstand push ups

CFK Compsquad
1 ) Power snatch heavy singles 7 x 1 @ 85%+

2) Overhead squat 12RM 9RM 6RM 3RM

3) Gymnastics
5 min AMRAP..
5 x Strict handstand push ups
10 x Alternating pistol squats

4) Every 2 mins for 20 minutes..
Airbike 15/12 calories
Handstand walk 10m or Max distance

Simon Lee