27/11/2015
Friday 27 November 2015 '27/11/2015'

SPORT

1. e2mom for 14′, 6 hang power clean, 9 burpees, 15 american swings, rest 4′

2. amrap 8′, 30 sit ups, 20 squats, 10 dead lift

ADVANCE

1.  A. emom 5′, 3 clean 75%, rest 1′ B. emom 5′, 2 push jerk 80% rest 1′ C. e2mom for 8′, 2 strict press 90%

2. for time 10-9-8-7-6-5-4-3-2 & 1 rep of  hang power snatch &  burpees over bar, 50/30kg time cap 11′

3. 3 min rings L-sit / add time, 4×15 ghd back extensions / use extra weight, 10′ shoulder stability