Friday 20th July

Class
Strength
15 minutes every 90 seconds (same as previous week try increase load)
1 X Power snatch + 1 X overhead squat + hang power snatch + overhead squat

Conditioning
1 ) 8 mins get as far as possible..
3 X Overhead squats 43/29kg
3 X bar facing burpees

2 ) 7 mins sled work :)

CFK Compsquad
1 ) Snatch complex
As class

2 ) Conditioning
8 mins get as far as possible
3 X Overhead squats 61/43kg
3 X bar facing burpees
Ascend 3 reps per round

3) sled sprints

4) 8 sets:
3-6 X Strict pull ups
3-6 X Strict handstand push ups

Finish with 3 X 10-15 strict ring dips

Simon Lee