Wednesday



"CF HEALTH"
Strength
Deadlift

4 x5
60/70/80/85%

Superset 

Deficit Push Up 10 reps
 

WOD

16 Min emom
1) 20 KBFR Lunge 24/16 10L/10R
2) 7 H/Power Snatch Mod weight aim for 2 sets
3) 10/12 Burpee o Bar
4) 15 Dlifts @ Snatch Weight


"CF PERFORMANCE" 

Full Clean
5x1
Up to daily max 1 miss only then done. 

11.4
10mins
60 BF Burpee
30 OHS 120/90
10 Muscle Ups
Rest 5 mins
11.3
Max cluster in 5mins
165/110