Ιούνιος 2023

1. E2mom x 56 strict press(try to add 5% from last 6 reps strict press 3 weeks ago)2. 30-20-10 reps ofkb swings and wall ballRest 3 min and21-15-9 reps ofBox jumps over and dual db hang power clean and jerk3.

1. E1,5mom x 61 power clean75-80-85-90-95-95% of max power clean2. Emom 5 rounds of1st min 12/8 cal row2nd min 10 ohs3rd min 10-15 t2b4th min rest

1. E3mom x 46 reps dead lift(try to add 5-7% from last 6 reps dead lift 3 weeks ago)2. In teams of 3, 22 min time cap120/90 cal row90 hang power clean60 burpees over box30 wall walksSplit reps as you

‎1. Emom 5 minutes4 snatch pull 60-70% of max snatch2. 8 min to build a heavyPower snatch3. For time18 thrusters - 6 rope climbs12 thrusters - 4 legless rope climbs6 thrusters - 2 L-sit rope climbsAdd weight every round4. 3

1. E2mom x 53 back squats (add 5 % from last back squats 3 weeks ago)2. 3 rounds of500 m run25 c2b pull ups / scale reps and movement babded pull ups or jumping pull-ups15 m handstand walk/ 15 deficit

1. E2,5mom x 48 strict presses (try to add 5% from last 8 reps strict press 3 weeks ago)2 . e3mom x 55 heavy thrusters + 5 weighted pull upsscale option5 heavy thrusters using a weight more challenging than your

1. E1,5mom x 61 power clean + 1 squat clean + 1 front squat70-85% of max clean2. 15 min time cap1000m run50 push ups40 db snatches30 box jumps over20 c2b pull upsScale option1000 m run40 push ups30 db snatches20 box

1. E2,5mom x 48 dead lift (try to add 5-7 % from last 8 reps dead lift 3 weeks ago)2. 15 min emom1st min 15-11 cal row2nd min 50 du / 40 su3rd min 10 hspu or 10 pike push

1. E1,5mom x 62 muscle snatches +  1 snatch balance + 2 ohs60-70% of max snatch2. 6 min amrap10 front squats /7 front squats for scale5 wall walks / 2 wall walks for scaleRest 5 minutes and then another 6