SPORT
1. A. muscle snatch 3×5 B. snatch 2nd pull 3×3
2. emom 6′, 2 hang power snatch + 2 power snatch
3. A.handstand 3xmax hold B. rings L-sit 3xmax hold C. ring push ups 3×12-15
ADVANCE
warm up 2′ hip activation
150 double unders time cap 3′
emom 4′, 8 burpees, 8 ring rows
1. A. back squat 4×4 80% B. power clean 4×2 85-90%
2. emom 8 min, 2 thruster+2 hang squat clean
3. for time 4 rounds of 10m handstand walk/or handstand hold 45 sec, 15 ring dips, 20 pull ups
4. goodmornings 3×8, bend row 3×8, overhead triceps extensions 3×8
5. run 3 km