CF SPORT
1. practice clean 15′
2. A. back squat 5-5-3-3 B. front squat 3-3-3
3. emom 5′ 6-8 ring dips
CF ADVANCE
1. practice snatch 15′
2. every 1:30 min 2 power clean 85% x 4 sets
3. A. emom 5′ 3-4 ring muscle up, rest 2′
4. amrap 6′, 8 pistol squats each leg, 2 bar muscle up