Monday 4th June

Monday 4th June
Class
Strength
15 minutes every 90 seconds complete
2 x Clean Pull + Squat Clean (heavy)

Conditioning
1 ) 7 minutes get as far as possible..
3 x Hang Power cleans 70/45kg
3 x Box jumps 30/24inch
*Ascend 3 reps per round

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

CFK Compsquad
1 ) Squat
Front squat to 3RM

2 ) Strength
Every min on the min for 14 minutes..
Odd min: 2 x Tempo front squat 5 second negative
Even min: 3-5 x Ring muscle ups/ transitions

3 ) Aerobic capacity
‘Jerry’
For time
1600m run
2000m row
1600m run

Simon Lee