E2MOM’20

6 GHD sit-up
6 US-Swing 32/24kg
6 deficit push up

No foot snatch
5 sets of 3 - built over the 5 sets, no foot snatch really help with bar path

Power clean & push jerk
5 sets of 3 @ 70% of 1RM clean & jerk

Back squats
Temp 5 seconds up 5 seconds down
5 sets of 3 reps @ 55-60% of 1RM back squat

Additional extras
3 sets of 10
Bench press
Close grip press up
Standing bicep curl with barbell

For time
3 Rounds

10 devils press 2x 22,5/15kg
10 box overs 2x 22,5/15kg & 60/40cm
10 DB push jerk 2x 22,5/15kg

TC.15min

2x70kg
2x70kg
2x75kg

4 rounds FT:
800m run
40m sled pull 75kg
900m bike
40m sled push 75kg
-3min rest-

Jefferson Kang Curl: 3 x 3. Rest 60s
- Light/moderate weight
+
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Clean and jerk (Snakes n Ladders) – 8 to 10 x 1 @ 80+% go every 1:30-2:00 between sets

– Do your first lift @ 80%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 80%(V)–>83%(V)–>86%(X)–>81%…)

AMRAP 10 minute
Row 1 000 m
After that AMRAP
10 Box over burpee
20 Kettlebell/ Dumbbell snatch
30 Kettlebell/ Dumbbell squat

4 rounds:
A. 7 min amrap:
20/15 cal row
12 KB swings 24/16 kg
6 pull ups

B. 7 min amrap
250 m run or 20/17 cal bike
12 med ball cleans 9/6 kg
10 sit ups

3 min rest after each round. Alternate amraps for total 2 of each.

AMRAP 15 minute
Row 1 000 m
After that AMRAP
40 Overhead stepping lunges
50 Push ups
60 Row over burpee