11/2/2016
Thursday 11 February 2016 '11/2/2016'

SPORT

1. emom 12 min, 1st min 5 strict press, 2nd min 16 alternative back step lunges with a plate overhead , 3rd min 15 american swings

2. amrap 8 min, 10 sdlhp, 10 wall ball, 10 pull up

ADVANCE

1. A. overhead squat 2-2-2-2 B. strict press 2-2-2-2

2.  emom 7 min, 1 power snatch + 1 hang power snatch + 1 ohs

3. A. 9-6-3 reps of bar muscle up + bodyweight power clean (skale 3/4 bw). B. 20 m hand stand walk/ 20 hspu. C. 100 du, 75 american swings, 50 hand release push ups, 25 burpees over bar