30/8/2019
1 . 100 kettlebell snatch, 50 each hand, time cap 10 minrest 4 min2 . 21-15-9 reps ofkettlebell front rack squats &kb clean & jerk (long cycle)3 . in 5 min build a heavy turkish get up
29/8/2019
1 . for time1000m run50 alternative db snatch50 overhead lunges with the same db100 push ups1000m run
28/8/2019
1 . e2mom x 4,max reps strict ring muscle upsscale, strict ring dips or dips or assisted dips2 . e2mom x 4,8 hang db* clean & press + 8 strict t2b3 . for time 3 rounds of30 sit ups +
27/8/2019
1a . e1,5mom x 3, 2 snatch pulls1b . e1,5mon x 3, 2 hang power snatch1c . e1,5mom x 3, 2 hang squat snatch2 . for time3-6, 5-10, 7-14, 9-18, 11-22 reps ofhang power snatch - pull ups**use only kipping
26/8/2019
1 . e2mom x 4, 5 front squats + 5 box jumps + 5 knee tuck jumps2 . 10 min amrap10 kb swings8 thrusters6 burpees over bar
23/8/2019
1 . every 1,5 min x 55 double kb swings + 5 kb clean + 5 kb push jerk2 . every 1,5 min x 58 kb snatch right hand + 8 kb snatch left hand3 . 8 min amrap5 kb
22/8/2019
1 . 4 rounds for time15 kb swings15 push ups20 kb front rack lunges2 . e3mom x 410 strict press15 kipping pull ups
21/8/2019
1 . e2mom x 4,10 t2b2 legless rope climbs2 . 10 min amrap8 dumbbell clean & press each hand16 sit ups32 du
20/8/2019
1 . e1,5mom x 42 snatch pulls - 2 hang power snatch2 . e1,5mom x 42 clean pulls - 2 hang power clean3 . e2mom x 34 front squats4 . e2mom x 34 ohs
19/8/2019
1 . e2mom x 3, 10 back squats2 . 5 rounds for time of8 strict pull ups10 alternative dumbbell snatches3 . core training
