Friday 6th July

Class
Strength
Squat clean build to heavy 5RM then heavy singles 85%+

Conditioning
As many rounds as possible in 15 minutes..
30 X Double unders
10 X Dumbbell squats 22.5/15kg
30 X Double unders
10 X Dumbbell power cleans 22.5/15kg
30 X Double unders
20 X Alternating dumbbell snatch 22.5/15kg

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

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

3 ) Conditioning
As per class

4 ) For time
40 X Calorie airbike
20-40 X Bar- muscle ups
40 X calorie airbike

Simon Lee