14/12/2015
Monday 14 December 2015 '14/12/2015'

SPORT

1. e3mom x 5, 10 dead lift, 10 pull ups, 15 hand release push ups

2. tabata this: wall ball, sattle sprints, swings, 40” work, 20” rest, 6 continues sets each

ADVANCE

warm up emom 10′, 1st min sattle spints, 2nd min wall ball, 40” work, 20” rest

1. A. emom 4′ 1 snatch, rest 2′ B. emom 4′ 2 hang squat snatch

2. for time 9-6-3 reps of power clean, front squat, bar muscle up, buy in 30 jump over box, cash out 150 double unders, elite 80/50kg, skale 60/40kg time cap 12′

3. e3mom x 4, 5 strict hspu, 10 ring dips, 20 t2b

4. run 3km for time or row 2x1000m rest 3′