Απρίλιος 2024

1. E2mom x 5, snatch practice1 high hang squat snatch + 1 hang squat snatch + 1 snatch balance60-70% of max snatch2. For time200 du or 300 su1000m run50 hang power clean and jerk with one db16 min time cap

1. E2mom x 41 hang squat snatch + 1 squat snatch2. E2mom x 410-8-6-4 reps bench press3. Emom 10 min1st min 8 thrusters2nd min 8 sdhp

1. E2mom x 6, back squat3-3-3-2-2-2 reps build a heavy 2 rep2. 12 min amrap15 box jump overs10 wall facing strict hspu *1 rope climb*scale option : 10 strict hspu or 10 kipping hspu or 10 hand release push upsRope

1. In teams of 2 22 min amrapSplit machine reps as you want 33/27 cal row 33/27 cal bike 33/27 cal skierg 6 x 10m sled push 60/40kg 2. Accessory work 4 sets of 8-10 db chest press 8-10 banded chin ups

1. E2mom x 410 strict press 55-65%2. In teams of 2, 22 min time cap, you can split reps as you wantRun 1000m together50 one arm devil press12 wall walksRun 500 m together50 one arm hang power clean and jerk50

1. E2mom x 51 power clean + 1 hang squat clean + 1 split jerk2. 20 min time cap for500m run - 30 hspu* - 30 t2b**500m run - 20 hspu - 20 t2b500m run -  10 hspu - 10

1. E2mom x 43 power clean + 1 push jerk      60-70% of max clean and jerk2. E2mom x 46 front rack back step lunges3. E3mom x 57 hang power snatches + 7 ohs + 7 burpees over bar

1. E2mom x 5, dead lift5 reps 70-80%2. Tabata, 20 sec work - 10 sec rest, 1 min rest between exercisesRowdb thrustersBurpeesabmat sit ups 

1. E2mom x 42 muscle snatches + 2 snatch balance + 2 squat snatches, low weight2. In teams of 2, 3 rounds for time, split reps as you want50 wall-ball shots 50 lateral burpee box jump-oversTime cap: 20 min

1. E2mom x 33 muscle snatches + 2 snatch balance + 1 ohs, low weight2. E1,5mom x41 hang squat snatch + 1 squat snatch 65-80%3. E2mom x 48 bench press 60-65%4. Emom 10 min1st min 7 hang power clean and