SPORT
1. A. overhead squat 3×10 B. muscle snatch 3×5 C. snatch 2nd pull 3×5 (every 1:30 all)
2. emom 5 min, 15 american swings, rest 1 min emom 5 min, 5 burpees, 10 push ups, add 1 rep burpee every min, rest 1 min, amrap 2 min sit ups
ADVANCE
1. A.ohs 5-5-5 B.front squat 5-5-5 C.back squat 5-5-5 (every 1:30 – 75%, all)
2. for time, run 1000m, then 30 burpees, 60 push ups, 90 sit ups, dead lift weight x reps =2500 kg (ex 100kg x 25 reps = 2500kg), run 1000m
