28/6/2016
Tuesday 28 June 2016 '28/6/2016'

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