6/11/2015
Friday 6 November 2015 '6/11/2015'

SPORT

1. in 15 min amrap of 5 power clean, 10 thrusters, 15 burpees, 10 t2b/20 knees 2 elbows (choose weight on bars with your coach)

2.  15 min core strength

ADVANCE

1. in 15 min find 3 rm of snatch touch & go

2. A. overhead squat 5-3-2-2 B. snatch balance 2-2-2-2 C. muscle snatch 3-3-3-3

3. emom 15 min, 1st min 4 bar muscle up, 2nd min 10 dead lift 60%, 3rd min 15 wall ball & repeat….