13-11-2024
CF FITNESS
Strength:
Every 1:30 min for 9 min
1 clean pull
1 hang power clean
1 clean squat
Set 1-2: @70%
Set 3-4: @75%
Set 5-6: @80%
For time:
10-1
power clean
push jerk
toes to bar
ULTIMATE BURNOUT
emom 30 min
1)200/150m ski
2)10 vups+10 situps
3) 200/150m row
4) 20/15 kb swings
5) 400/300m bike
6) 50″” plank
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