SPORT
1. dead lift 5-5-5-5 every 1:30
2. In a clock set for 15 minutes complete
Min 0-3 50 Push Ups
Min 3-6 50 Box Jumps
Min 6-9 50 sdlhp 30/20kg
Min 9-12 50 Box Jumps
Min 12-15 50 Push Ups
if reps are not completed in time continue to the next station and count total reps
ADVANCE
1. emom 10 min, 30 sec work / 30 sec rest
1st min body weight amrap of back squat
2nd min 1,5 body weight amrap of dead lift
2. In a clock set for 18 minutes complete
Min 0-3, 50 pull ups
Min 3-6, 50 Box Jumps
Min 6-10, 50 thrusters 40/20kg
Min 10-14, 50 hang power clean 40/20kg
Min 14-18, 50 hang power snatch 40/20kg
if reps are not completed in time continue to the next station and count total reps