SPORT
1. emom 10 min, 1st min 3 hang power snatch, 2nd min 3 ohs
2. amrap 10 min,
12 air squats, 6 pull ups, 1 wall climb,
18 air squats, 9 pull ups, 2 wall climb
24 air squats, 12 pull ups, 3 wall climb
30 air squats, 15 pull ups, 4 wall climb…..etc
ADVANCE
1. emom 6 min, 1 power snatch + 1 hang squat snatch + 1 ohs
2. amrap 6 min, 2 strict ring muscle up, 4 pistol squats each, 8 hang power clean 50/30kg
3. for time 10 -9-8…..2-1 reps of s2o, burpees over bar, time cap 9 min
