15/1/2016
Friday 15 January 2016 '15/1/2016'

SPORT

1. push press 3-3-3-3 e2mom

2. for time 21-15-9 reps of american swings, box jumps, wall ball

ADVANCE

1. A.snatch 2nd pull 2-2-2 110% max snatch B. clean 2nd pull 4-4-4 100% max clean C. dead lift 2-2-2 85% max d.l.  e2mom

2. for time 21-15-9 thrusters 40-25kg, t2b

3. 3 rounds for time 7 bar muscle up, 10 m handstand walk/14 hspu, 20 wall ball

4. plank 3×1 min, L-sit 2 min total, ghd weighted back extension 3×10