SPORT
1. back squat 3-3-3-3 e2mom
2. emom 5′, 10 wall ball, 10 push ups
3. amrap 7′, 10 push press 40/20kg, 10 burpees over bar
ADVANCE
10′ warm up with running drills
1. A. practice snatch 15′ B. practice clean & jerk 15′ (medium weights, no more than 60%)
2. for time 50 hand release push ups, then 4 rounds of 10 hang power clean 60/40kg, 10 burpees over bar, 2 leglees rope climb, then 100 double unders.
