CFE:

Short Interval
6 X 100m, 15 sec rest
4 X 200m, 30 sec rest
2 X 400m, 45 sec rest
1 X 600m, 1min rest (marathon training, 1 extra rd)
Then:
4 rds (if time allows)
45 sec work, 15 sec rest
KB step ups
Goblet squats
KBS
Jump rope (singles)

CF:

A. Warm Up
B. EMOM 6 1x Squat Clean @ 90%
C. 20-15-10
Power Snatch 135/95
T2B
BJ 24/20
*200M Run after each round

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