SPORT
1. back squat 4-4-2-2 e2mom
2. emom 6′ 2 hang squat clean, 2 power clean
3. amrap 6′, 10 wall ball, 10 burpees
4. run 20 min
ADVANCE
warm up
2 min shoulder activation + 3×10 (romanian dead lift, muscle snatch, goodmornings, back squat) with 20/15kg bar
1. A. hang squat snatch 4×2 e2mom B. back squat 5/75%-5/80%-3/85%-2/90% e2mom
2. emom 5′, 5 wall ball, 5 burpees, 5 push ups
3. emom 8′, 1st min 15 butterfly pull ups, 2nd min 2-4 strict rings muscle up…..
4. run 25 min
