04-09-2024
CF FITNESS
Strength:
Squat snatch
EMOM 3′: 3 reps @65%
EMOM 3′: 2 reps @70%
EMOM 3′: 1 rep @70%
For time:
6 rounds of
5 squat snatch
10 box jump over
5 wall walk
40 du
ULTIMATE BURNOUT
0:00-15:00
amrap
500m run
10 1 arm db hang snatch
12 db oh lunges
15:00-17:00
rest 2
17:00-32:00
400m row
or
500m ski
or
1000m bike
10 kb swings
12 down ups
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