CF SPORT
1. A. strict press 5-5-5 every 1:30. B. push press 5-3-2 e2mom
2. emom 5′, 3 hang power snatch
3. do this ladder amrap in 7′ 3-3, 6-6, 9-9, 12-12, 15-15…….. wall ball 8/5kg, burpees
CF ADVANCE
1. practice snatch 20′
2. emom 5′, 4 hang power clean & jerk
3. emom 5′, 3 t2b + 2 pull up + 1 bar muscle up
4. romanian dead lifts, goodmornings, snatch grip sots press 3×8 all, weighted ghd sit ups & back extensions 3×10-15 (8kg medball/20kg barbell)
