Monday 23rd July

Class
Strength
15 minute continuous timer..
0-9 mins every 90 seconds
1 X Squat clean + Hang clean + 2 X Jerks
9-15 mins:
6 mins to find 1RM Clean + Jerk

Conditioning
As many rounds as possible in 15 minutes..
50 X Double unders
15 X Toes to bar
5 X Squat cleans 70/45kg

CFK Compsquad
1 ) Strength
As per class

2 ) Conditioning
As per class

3) 3 rounds
Run 400m
Row 500m
Recovery pace

Simon Lee