04-07-2024
CF FITNESS
Strength:
Every 2 min for 10 min
1 power clean
1 jerk
1 hang squat clean
1 power clean
1 jerk
(increase weight to max out the complex)
For time:
30 power clean and jerk
50/35kg
rest 1 min
40 wall ball 12-9/9-6kg
rest 1 min
50 hang power clean
40/25kg
ULTIMATE BURNOUT
cicruit training
1 min on
1 min off
5 rounds of
1) row
2) db thrusters
3) bike
4) hand release pushups
5) ski 6) db lunges
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