23/6/2016
Thursday 23 June 2016 '23/6/2016'

SPORT

1. dead lift 5-5-5-5 every 1:30

2. In a clock set for 15 minutes complete
Min 0-3 50 Push Ups
Min 3-6 50 Box Jumps
Min 6-9 50 sdlhp 30/20kg
Min 9-12 50 Box Jumps
Min 12-15 50 Push Ups

if reps are not completed in time continue to the next station and count total reps

ADVANCE

1. emom 10 min, 30 sec work / 30 sec rest

1st min body weight amrap of back squat

2nd min 1,5 body weight amrap of dead lift

2. In a clock set for 18 minutes complete
Min 0-3, 50 pull ups
Min 3-6, 50 Box Jumps
Min 6-10, 50 thrusters 40/20kg
Min 10-14, 50 hang power clean 40/20kg
Min 14-18, 50 hang power snatch 40/20kg

if reps are not completed in time continue to the next station and count total reps