Author: Ilias Kolovos

1 . E2mom x 41 clean pull + 1 hang squat clean + 1 squat clean not touch and go60-80% 2 . Teams of 2 Amrap 18 min 12 alternate db hang clean n jerk 8 burpees over db  2 wall walks Partner

1 . E2mom x 410-8-6-6 dead lift 50-70% 2 . 3 rounds of1 minute cal row1 minute wall ball1 minute cal bike or goblet squat1 minute hang db snatches1 minute rest

1 . E2mom x 41 snatch pull + 1 hang squat snatch + 1 squat snatch 60-80% 2 . 15 minutes amrap15 kb swings10 c2b pull ups15 cal or 50du / 100su10 t2b

1 . E2mom x 4back squat 10-8-6-6 50-75% 2 . 2’ work- 2’ rest x 410 step up body weight10 hang power snatchesremaining time max burpees box jumps over

1 . E2mom x 4A option 8 back squats 50-60-65-70%B option 8 bench press 55-65-70-75% 2 . 4 rounds of1 minute amrap cal row1 minute amrap meters burpees broad jumps1 minute amrap cal bike1 minute amrap meters walking lunges1 minute amrap

1 . E2mom x 4 1 power clean + 1 hang squat clean + 1 squat clean 70-85% of max power clean 2 . E3mom x 5 50 du /100 su 8 hang power snatch  15 handstand push ups / hand release push

1 . E3mom x 48 dead lift + 8 db strict press 2 . Teams of 2 18 minutes amrap split as you want 25 Hang power clean 25 Burpees over bar 25 Wall ball 25 T2b or 25 v-ups 

1 . E2mom x 41 power snatch + 1 hang squat snatch + 1 ohs60-75% 2 . Tabata this  20 sec work 10 sec off x 8 rounds each exercise  rest 1 minute between Db alternative hang snatch push ups Weighted sit ups (med

1 . E2mom x 36 front squats 60-65-70% 2 . E2mom x38 front rack front step lunges3 . 4 rounds 2 min on 2 min off 15 push press  15 pull ups max burpees box jumps over

1 . E2mom x 38 front squats 55-60%2 . teams of two 30 minutes cap300m run together8 rope climbs1000/800m bikerg or airbike6 sled push300m run together6 rope climbs500/400m row50m burpees broad jumps300m run together4 rope climbs500/400m skierg100m weighted walking lunges