SPORT
1. practice hang power snatch 10 min
2. Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55 sdlhp 30/20 kg
55 hand release push-ups
Men 50kg, 8kg medball,
Women 30kg, 5kg medball
ADVANCE
1. emom 5 min, 1 hang power snatch, 1 hang squat snatch, 1 ohs
2. emom 5 min, 1 power clean, 1 thruster, 1 front squat
3. Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row / sdlhp 45 / 25 kg
55 handstand push-ups
