24/3/2016
Thursday 24 March 2016 '24/3/2016'

SPORT

1. practice clean for 15 min

2. in 9 min amrap of 12 thrusters 30/20kg, 9 box jumps, 6 burpees over bar

ADVANCE

1. practice clean & jerk for 15 min

2. emom 10 min, 1st min 1 clean & jerk + 1 hang squat clean, 2nd min 2 t2b + 2 c2b + 2 bar muscle up

3. in 5 min amrap of 15 ohs, 8 burpees over bar, then 3 rounds of 3 rope climb, 10 hspu, then 150 du, 75 hand release push ups, 50 american swings,   25 hang power snatch,  bars 40/25kg