4/12/2015
Friday 4 December 2015 '4/12/2015'

SPORT

1. e2mom 8 overhead lunges each leg, 4 rounds

2. A. in 2′ amrap of burpees over bar, rest 2′, B. in 2′ amrap of chest pull ups, rest 2′, C. in 2′ amrap of american swings D. in 2′ amrap of sit ups

ADVANCE

1. A. e2mom snatch 2nd pull 2-2-2 110% of max snatch B. e2mom clean 2nd pull 2-2-2 110% of max clean C. snatch balance 2-2-2

2. 3 rounds for time of 20 overhead squats, 20 sumo dead lift high pull 50/30kg, skale 40/25kg, every time you break buy back with 3 burpees over bar,  cash out 10 bar muscle up time cap 12′

3. run 3 km for time