23-04-2025

CF FITNESS

Strength
Every 90sec for 12
2 x Snatch Pulls
2 x Hang Squat Snatches
2 x Overhead Squats

Start 50% of 1RM Snatch and then
Build up after each set

skill: double unders

Workout
4 Rounds of
18/15 x Calories/250m Run
5 x Power Snatches 60/40
50 x DU/100 x SU
5 x Power Snatches

ULTIMATE BURNOUT

I GO YOU GO

1)AMRAP 10
5 cal ski
7 box jump overs

Rest 1min

2) AMRAP 10
5 cal row
8 db snatch

Rest 1min

3) AMRAP 10
5 cal standing bike
8 jumping Squats