Σεπτέμβριος 2022

1 . e2mom x 41 squat clean + 1 hang squat clean2 . e4mom x415/10 cal12 db hang clean & jerks8 bar muscle ups / scale reps for intermediate / banded muscle ups / box muscle ups / 10 banded

1 . e2mom x 42 push press2 . 20 min amrap of30 wall ball30 swings30 push press30 t2b30 burpees 

1 . emom 16 min1st min 15/10 cal12 thrusters12 pull ups12 kb swings2 . 9 min amrap10 hspu10 weighted step ups with a kb 

1a . e2mom x 3,  1 power snatch + 1 snatch balance + 2 ohs1b . e2mom x 4,  1 squat snatch + 1 hang squat snatch2 . 21-15-9 reps for time ofwall ball + t2binto15-12-9 reps ofhang power snatches

1 . e2mom x 52 front squats2 . 15 min amrap20 db snatches10 burpee box jumps3 rope climbs

COMPETITIONWarm up10 min yoga stretching then3 rounds not for time of15 cal + 50 du + 15 v-ups + 20 kb swings1 . 4 rounds each for time of25m d-ball carry + 8 d-ball clean 60/40kg/masters 60kgrest 2 min2 .

1 . in teams of 2 for time split reps as you want100 wall ball100 hang power snatches 30/20kg100 burpees100 thrusters 30/20kg100 pull ups100 hang power clean & jerk 30/20kg100 t2b 

1a . e2mom x 33 muscle snatches1b . e2mom x 41 power snatch + 2 snatch balance2 . for time9-7-5 wall walks21-15-9 db burpee dead lifts

1 . e2mom x 43 strict press2 . e3mom x 310 kb snatches + 10 kb front squats right hand10 kb snatches + 10 kb front squats left hand3 . 8 min amrap20 du / 30 su + 15 sit ups

1 . e2mom x 53 dead lifts2 . 15 min amrap5 ring muscle ups10 hspu15 kb swingsscale option10 ring dips10 hand release push ups15 kb swings