CF SPORT
1. A. dead lift 5-5-5-5 B. walking lunges 5x15m.
2. 21-15-9 american swings & hand release push ups
3. 4 rounds of 10 walk over the box, 10 pull ups
CF ADVANCE
1. front squat find 1 rm in 20′
2. emom 12′, 1st min 3 hang power clean + 2 hang squat clean, 2nd min 4 hang power snatch, 3rd min 3 strict press+3 push press+3 push jerk (bar 50-55% of 1 rm clean)
3. emom 5′, 10 butterfly pull ups
4. core stability
