Friday 29th June

Class
Strength
15 minutes continuous timer.. 
0-9 mins: Every 90 seconds
2 X Snatch pull + Snatch + hang snatch
9-15 mins: build heavy snatch + hang snatch

Conditioning
1 ) For time
30 X Bar facing burpees
30 X squat snatches 61/43kg
30 X Bar facing burpees

2 ) 7 mins alternating in teams
50m sled push

CFK Compsquad Deload week
1 ) Squat snatch
Every min on the min for 9 mins..
0-3 mins: 1 Snatch 70%
3-6 mins: 1 snatch 75%
6-9 mins: 1 snatch 80%

2 ) Conditioning
As per class

Simon Lee