SPORT
1. practice clean for 15 min
2. in 9 min amrap of 12 thrusters 30/20kg, 9 box jumps, 6 burpees over bar
ADVANCE
1. practice clean & jerk for 15 min
2. emom 10 min, 1st min 1 clean & jerk + 1 hang squat clean, 2nd min 2 t2b + 2 c2b + 2 bar muscle up
3. in 5 min amrap of 15 ohs, 8 burpees over bar, then 3 rounds of 3 rope climb, 10 hspu, then 150 du, 75 hand release push ups, 50 american swings, 25 hang power snatch, bars 40/25kg
