CrossFit Sport
1. every 2′ 3 rep hang power snatch
2. every 2′ 10 rep front squat / no rest between 1 & 2 same weight
3. core training l-sit, plank, side plank, superman hold.
CrossFit Advanced
1. Back squat 5×5
2. front squat 3×5
3. muscle snatch, back press snatch grip, 3×5
4. 5-8 legless rope climbs
