CF SPORT
1. find 1 rm power clean in 15′
2. back squat 2-2-2
3. strict pull ups, ring dips, good mornings, t2b, 3×8-12
CF ADVANCE
1. find 1 rm snatch in 20′
2. ohs 2-2-2 e2mom
3. for time 12-9-6-3 reps 60/35kg thruster, bar muscle up (skale:45/30kg bar, weighted pull ups 12/6kg )
4. 15′ hip & shoulder mobility