E5MOM50

Every 5 minutes:
400m Run
10 Syncro KB Clean&Jerk 16's / 10's
15 Syncro Toes To Bar

Clean dead pull 3x5

Front squat

3 x 3 @ 75-80%, E2:00-3:00

5min flow
20min lämppä

25min Jumps & pulls
3x
4 kyykkyhyppyä tanko niskassa 30-50kg
Lepo 1min
Assisted strict MU
Lepo 1min
Etenevä kirppuloikka
Lisäpaino hollow keinunta
Lepo 2min

15min wod setup & lämppä

Wod
5x
2min on, 2min off,
3 BS heavy
Amrap until 2min
6/9 v-ups
6/9 push up

2 rounds:
30/25 cal row or ski
25 med ball cleans 9/6 kg
15 HSPU
2 min rest

30/25 cal row or ski
25 med ball cleans 9/6 kg
15 T2B
2 min rest

30/25 cal row or ski
25 med ball cleans 9/6 kg
15 pull ups
2 min rest

3-4 rounds:

18 walking front rack lunges
12 goblet squat
20s handstand hold

*time cap 20min

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

*time cap 20min

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

Seated strict press

24-30 @ 75-80%1RM strict press, rest 3:00 between sets

– Choose a starting weight within % range that you think you could do 8 reps with.
– We are using a “rep/set target” progression for this lift = Aim to hit 24-30 reps with target weight in as few sets as possible.

Power clean + Clean and jerk

4 x 1+1+2 @ 70-75%1RM clean and jerk, go every 2:00

3 to 5 x 1+1+1 @ 75-80%1RM clean and jerk, go every 1:30-2:00