SPORT
1. in 12 min, run 1000m,
remaining time amrap of
3 snatch, 6 clean & jerk, 9 dead lift (same weight all exercises)
2. in 7 min, 40 burpees,
remaing time amrap of 5 thrusters, 5 sdlhp, 5 t2b
ADVANCE
1. split jerk 3-3-3-3 every 1:30
2. in 30 min, run 1000m,
then 3 rounds of
3 snatch, 6 clean & jerk, 9 dead lift, 2 legless 4 ring muscle up, elite 60kg / skale 45kg
then 100 du,
then 5 rounds of 5 sdlhp, 4 thrusters, 3 bar muscle up, elite 60kg / skale 45kg
remaining time burpees over bar