Δεκέμβριος 2025

1 . E1,5mom x 51 squat clean 70-90% 2 . Emom 7 minutes10 hand release push ups7 front squats (this should be unbroken)3 . 6 minutes amrap for quality of8 reps with 2 db bend row8 body weight Bulgarian split squats

1 . E2,5mom x 48 dead lifts 60-70% + 5 weighted pull ups2 . 10 minutes amrap20 alternative db snatches4 bar muscle ups or 8 pull ups4x5m lunges with a db  

1 . E1,5mom x 51 squat snatchscale 3 hang power snatches2 . For time5 rope climbs or 5 rope walks10 thrusters20 burpees over bar100 du or 150 su20 burpees over bar10 thrusters5 rope climbs or 5 rope walks

1. 10 minutes to build 7 heavy repsBack squat2 . For time21-15-9wall ball and t2b 2 minutes rest15-12-9wall ball and pull ups