E2MOM 10
2+2
Clean + Split Jerk

For Time:

800m Run
20x 1DB OHLunge (15/22,5kg)
20x 1DB Snatch (15/22,5kg)
20x 1DB Thruster (15/22,5kg)
800m Run

TC: 15min

0-5: 5 Power cleans (80kg)
6-10: 3 Power cleans (90kg)
11-15: 1 Power clean (find a heavy 1)

• (1+1+1)-(1+1+1)-(1+1+1) of:
BB Hang Squat Snatch + Low Hang Squat Snatch + Squat Snatch
1RM
Trova il massimale 1RM del complex poi con il 90% di quell carico fai altri 2 sets.

• 20 Min AMRAP of:
Row 500/400 m
Toes to Bar 15 reps
BB Squat Clean Thrusters (60/40Kg) 10 reps

For Time
(Change places after every 30 sec.)

Do all reps before moving to next movements

150 x Wall Ball (pair A starts)
75 x Clean / Snatch (pair B starts)
———
200 x Ring Row
200 x Sit Up
———
100 x Box Jump
200 x KB Swing

7 rounds for time:

20 duble-unders
7 box jumps, 40cm box
7 squats
7 pull-ups
7 burpees
7 pushups
7 sit ups
20 duble-unders

12min “Ricky”
10 Pull-Ups
5 Dumbbell Deadlifts
8 Push-Press

On the Minute x 9 (3 Rounds):
Minute 1 - Strict TTB
Minute 2 - GHD Static Hold - Belly Up
Minute 3 - Banded Good Mornings

Penkki max1

Snatch drop 3x3