E2MOM for 10min
Power Clean + Hang Power Clean

3 rounds:
7 thruster
7 burpee over bar
7 pull ups

3 rounds:
5 thruster
5 burpee over bar
5 pull ups

• switch after full rounds

5 rounds

2min row
2min 10-20 wallball

2min bike
2min 10-20 kbs

2min ski
2min 10-20 db snatch

3 rnds of
1 min bike erg
7 banded KB swing 16/24
5 push ups

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For Time (15 min cap)
100 Burpees
Every 25 Reps Athlete must complete 40 m sled pull

Clean technique drills:

-turnover drills
-hang clean pulls
-hang muscle cleans

Bench press technique:

-focus on leg drive
-J-bar path
-4-7 sets

Fast sprint

50m sled push
25 box jump over
50m sled push
25 box jump over

На двоих.При каждой смене( разбиве) 5 берпи:
100 отжиманий строго, парням от колец или брусьев
100 приседаний с 2 гирями 24/16
100 тяг с гирями
100 выпадов все с гирями

1+1@climb to the maximum of the day, rest 2min

A: C&j 5x2 @moderate to heavy weight
B: Back squat 3-3-3
C: Strict pull ups 3set
D: 20min emom
5x Kb swing

20 MIN AMRAP

• 1 min Erg
• 20 situps (abmat)