CF SPORT
1. A. front squat 3-3-3 80% B. back squat 9-7-5
2. for time, run 1200m. or 500 single unders, then 3 rounds of 15 thrusters-15 pull ups, run 1200m. or 500 single unders.
CF ADVANCE
19:00-20-00 weightlifting
1. practice A. clean & jerk B. snatch 35′(no more 75%)
2. muscle snatch, romanian dead lift, goodmorning, 3×8 1′ rest.
20:00-21:00
gymnastics