E3MOM 21

8 Wall Press
3 + 3 Dumbell Squat Snatch @AHAP
1 Hang Squat Snatch ( Above knee ) @ 70 - 80%

3rds
500m row
12 s2oh 50/35kg

For time
40/30cal Row
40 Wall ball
40 Kettlebell swings (us) 24-32/16-20kg
40 Box jumps
40 Burpees
40 Double unders

Wod
Treeni:
8 min amrap
30 UB Double unders*
3 Wall walk

*Perform 10 Air squat if you broke the set

Hiki:
8 min amrap
30 Double unders/ Single unders
15 Air squat
1 Wall walk

5 rounds
30 DU
5 pull ups
10 push ups
15 air squats

High Hang Squat Snatch + Hang Squat Snatch ( Mid Tight )

6 x ( 1 + 1 ) x 45 - 60 %

Send Off 1:45

2 ROUNDS, For Reps

AMRAP 4

9 Wallball 20/14p
6 Push Ups
3 Pull Ups

Rest 1 min

AMRAP 4

12/9 Cal Echo
30 Air Squat

Rest 1 min

AMRAP 4

10 Dumbbell Hang Snatch 2x22,5/2x15kg
10 Dumbbell Squat 2 x 22,5/2x15kg

Rest 1 min

AMRAP 4

Calories Bike Erg

Rest 1 min

AMRAP 4

12/9 Cal Row
6 ROB

Rest 1 min

With an empty barbell:
2 Rounds
5 Clean deadlift to mid-thigh
5 Clean deadlift to shrug
5 Muscle clean
5 Hang power clean
5 Power clean

4x
New round every 4th minute

Each for time
15/12 Cal.
12 DB/KB Hang Power Clean & Jerk (6per/arm) , heavy!
9 Burpee Box Jump Overs

3 sets of
A) 5-8 Strict Chinups (weighted if possible)
B) 10-12 Double DB Bench Press
C) 10-12 Sumo Deadlift High Pulls

Wod green C) 10-12 elevated stiff legs kb deadlift

• Rest about 60-90sec between movements and sets.