CF SPORT
warm up with med ball clean drills 5′
1. practice hang squat clean for 10′
2. emom 5′, 4 hang squat clean or power clean
3. emom 5′, 5 burpees, 10 suttle sprints 5m
4. amrap 8′, thrusters & sit ups ladder 3-6, 6-12, 9-18, 12-24, ……….20/15kg
CF ADVANCE
1. practice squat snatch 10′
2. emom 5′ 1 hang squat snatch, 1 hang power snatch, 2 ohs
3. e2mom 8′, 5 back squat 80%
4. 8′ amrap, t2b & burpee ladder, 1-1, 2-2, 3-3, 4-4, 5-5, 6-6………
