SPORT
1. practice clean 15 min
2. in front of the clock for 16 min,
1st min 5 hang power snatch,
2nd min 7 thrusters,
3rd min 10 sdlhp,
4th min 12 burpees over bar
ADVANCE
1. practice snatch 10 min
2. in front of the clock 12 min,
1st min 4 ohs + 5 burpees over bar,
2nd min 8 thrusters + 5 burpees over bar,
3rd min 8 sdlhp + 5 burpees over bar
add one burpee every 3 min
4. 3 rounds of 25 wall ball, 50 du
