Five sets of fives

Bench press

3x5

build up to todays 5RM
3-4 min rest

every 2 min x 5
3 squat clean climbing

emom 15
1. 15 wallball 9/6
2. 7 power clean tng 60/40
3. 10 pull up / 1-2 rope climb

emom 7
4 gtoh climbing 50%+ c&j

0-10min
find heavy set
2 squat clean + jerk

13-23 min (AMRAP 10)

12 power clean 50/35
9 front squat
6 burpee over bar

Merkkaa tulos kohtaan ensimmäisen osion heavy rauta.

1) 1 squat clean + 4 front squat (65% /FS)
2) 1 squat clean + 3 front squat (70%)
3) 1 squat clean + 2 front squat (75%)
Pitää liikkua terävästi.

emom 12
power snatch
1-4 min: 4 50/40
5-8 min: 3 60/45
9-12 min: 2 70/50

AMRAP 3 min x 6, rest 1 min: easy pace. Treeni muunnelma tämän päivän normaalista wodista.

Set 1:
8 power clean (40/30 kg)
6 burpee over bar
Set 2:
12/9 cal row
12 DB push press (2x15/10
Set 3:
8 KB snatch alt. (16/12 kg)
30 DU

back squat
4x3x70%+ climbing

every 2min x 6

4 front squat +70% climbing