SPORT
1. in front of the clock 10 min, 1st min 5 sdlhp, 2nd min 8 strict t2b
2. amrap 7 min ladder,
1 round of 1 dt, 5 jumps over box
1 round of 1 dt, 10 jumps over box
1 round of 1 dt, 15 jumps over box………..
(dt = 12 dl, 9 hang power clean, 6 s2o, bars 40/30kg)
ADVANCE
1. A. ohs 3-3-3 B. snatch 2nd pull 3-3-3 (every 1:30)
2. e2mom 10 min, 10 burpees 1 squat snatch (add 5 kg every round)
3. amrap 7 min ladder,
1 round of 1 dt, 5 jumps over box
1 round of 1 dt, 10 jumps over box
1 round of 1 dt, 15 jumps over box………..
(dt = 12 dl, 9 hang power clean, 6 s2o)
