18-09-2024
CF FITNESS
Every 1:30 min for 9 min
Power snatch
Set 1-2: 3 reps @70%
Set 3-4: 2 reps @75%
Set 5-6: 2 reps@80%
For time:
10 power snatch
14 lunges back rack
11-12-13-14-15
burpees box jump
50-60/30/40 kg
ULTIMATE BURNOUT
A) tabata row
Rest 1 minute
B) AMRAP 4
10 jump squat forward run back
20 sit-ups
Rest 1 minute
C)tabata ski
Rest 1 minute
D)AMRAP 4
10 alt toes touches
15 wallballs
Rest 1 minute
E) tabata bike
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