Φεβρουάριος 2020

in teams of 225 min amrappartners rotate every 30 sec120 du60 air squats40 s2o20 burpees over bar

1 . e2mom x 4, 1 clean pull - 1 power clean - 2 split or push jerks2 . 9 min time for 30-20-10 reps ofwall ballkb snatcheshand release push ups3 . 100 sit ups for time 

1 . e2mom x 4, 3-5 strict ring muscle ups - 6-10 strict hspu2 . 12 min amrap8 walking lunges with 1 db oh right hand12 alt db snatches8 walking lunges with 1 db oh left hand12 t2b /12 k2e

1 . 15 min to build a heavy snatch2 . 15 min to build a heavy clean & jerk3 . e1,5mom 5-5-3-3-3-3 reps dead lift 70-85%4a . 3 x max rep strict muscle rest as needed4b . 3 x 5-8

1 . e1,5mom x 4, 1 snatch pull - 1 hang power snatch - 1 ohs2 . in 15 min time cap5 rounds of40 du - 20 kb swings - 10 hspu - 5 bar muscle upsscale workout: 80 su-

1 . e2mom x 5, 5 back squats 80% - 1 l-sit rope climb (start sitting on the floor)scale: 2 strict rope walks2 . 9 min amrap of this ladder1-1, 2-2, 3-3, 4-4,

1a . e2mom x 4, 1 snatch pull - 1 hang squat snatch1b . e2mom x 4, 1 snatch balance - 2 ohs2a . e2mom x 4, 1 clean pull- 1 hang squat clean2b . e2mom x 4, 1 power

1 .e2mom x 4,8 kb romanian dead lift- 8 kb strict press - 8 kb romanian dead lift2 . in teams of 2, 18 min amrap, rotate after completing one exercise18 kb swings15 pull ups12 hang power clean & jerk9

1 . e2mom x 4, 1 snatch pull- 1 power snatch2 . 20 min amrap10 hang db clean and jerk each hand15 burpees20 wall ball15 t2b   

1 . in front of the clock 12 min1st min  4-6 ring muscle ups/ 8-10 dips2nd min 4-6 bar muscle ups/ 8-10 pull ups3rd min 8-10 hspu / 20 sec hand stand hold2 . 8 min amrap8 overhead lunges with