12/5/2016
Thursday 12 May 2016 '12/5/2016'

SPORT

1. in 20 min , run 1200m, then amrap 21 air squats, 15 box jumps, 9 power clean

2. 10 min core training

ADVANCE

1. front squat  5-5-3-2 e2mom

2. 15 kettlebell snatch (each hand), 21 pull ups,

12 kettlebell snatch (each hand), 15 c2b pull ups,

9 kettlebell snatch (each hand), 9 bar muscle up

12 kettlebell snatch (each hand), 15 c2b pull ups,

15 kettlebell snatch (each hand), 21 pull ups.

time cap 14 min