Complete 1 Unbroken Set For Reps

• If Cannot Complete 10+ Unbroken, modified

Basic Endurance 50

50/40 Cal Any Machine
20 Air Squat
20 Sit-Ups
10 Scapula Pull Ups
50/40 Cal Any Machine
20 Push-Ups
20 Hang Dumbbell Snatch, alternating
10 Hanging Knee Raise

3 x max

Warm-up:

3x
15/12 Calories row
20 Cossack lunges
8+8 1-Arm upright row
6+6 1-Arm overhead squats
15 Sit-ups

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Snatch

20 sets of 2 Power snatches,
lift every :30s.
60-65% of 1 rep max snatch.

Strict ring-dips

6 x 8 Strict ring dips with pause at top.

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Rowing intervals:

2000m - Damper 4-6
Rest 2:00
500m - Damper 2-3
Rest :45
250m - Damper 2-3
Rest 2:00
500m - Damper 4-6
Rest :45
250m Damper 2-3
Rest 2:00
500m - Damper 2-3

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Bonus:

4 sets of 12+12 Laying 1-arm dumbbell tricep extension.
4 sets of 12+12 1-Arm bent over rows

Core:

3x
18 GHD Sit-ups
:40s Plank on rings
30 Flutter kicks

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Superset x 4 rounds;

Supinated Grip Barbell Rows x 8-10 with 3s down
Rest 90s
Tall Kneeling Landmine Press x 6-8 each
Rest 90s

10 rounds/athlete. You go I go.

5 pull ups
10 push ups
15 air squats

10kg/5kg vest.

3 min row
5x
10 POOR MAN'S LEG CURL ( 2 legs)
3 broad jumps
5 MB cleans
7 ring rows

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E2MOM 10 (5 sets)
3 reps 65% - 75% - 80% - 85% -90% of 1 RM
then
in 20 min
find 1 RM for deadlift
-focus on maintaining neutral back and driving your legs in the ground
-bring every lift to the ground like a baby, NO DROPING
- if you use mix grip, remember to check your under arm elbow angle -> that hand is slightly off set
- in 20 min max 8 attempts total including the warm up sets in the E2MOM

🎲🧩♣️🎲🧩♠️🎲🧩♥️🎲🧩♦️

E3MOM x5:
6 push up
9 sit up
12/9 cal row

target: <1,5min work per round

For time (TC: 10min)
12-9-6 HSPU / 4-3-2 Wall walk
36-27-18 KBS (24/16)
60-45-30 DU