Tuesday, 31/10/23

CFK Perform

A) E1½M x 8

1-4:

1 Power Clean

1 Push Press

1 Power Clean

1 Jerk

5-8:

1 Power Clean

2 Jerks

B) AMRAP

– 4 rounds

– 3 minutes per round

– 1 minute rest between rounds

10 DB Hang Power Cleans

10 Deficit Pushups

100m Run

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CFK Fit

A) E1½M x 8

1-4:

1 Power Clean

1 Push Press

1 Hang Power Clean

1 Push Press or Jerk

5-8:

1 Power Clean

2 Push Presses or Jerks

B) AMRAP

– 4 rounds

– 3 minutes per round

– 1 minute rest between rounds

10 DB Hang Power Cleans

6-10 Pushups

100m Run