4x 5+5 reps @light weight

Go every 2:00

10min E2MOM
3 Clean & Jerks

Start with 40% of 1RM and increase by 10% each round to finish around 80%

5 reps at 60%
5 reps at 70%
5 reps at 80% of 1RM

5 reps at 60%
5 reps at 70%
5 reps at 80% of 1RM

Week 7/18: 5/3/1 EMOM
10 min E2MOM:
• 5 Bench Press
• 5 Bent Over Barbell Rows
Start with 50% of 1RM and increase by 5% each round to finish around 70%.
Barbell Row weights in the comments.

C&J

A) E2MOM X8

Set 1-4:

• 3 Position Power Clean & Jerk (floor, low + high hang)

Set 5-8:

• 1 Squat Clean & Jerk

*Setit 1-4 vähän kepeemmillä (drop and go)
*Setit 5-8 päivän raskas
*raskaampi ku viime vko

Squat

Back Squat:

A) Build Up To Days Heavy 1RM @RPE 8

B) 5x4 @80%

Front Squat:

• 4x4 @75%

Metcon

6 Rounds For Time:

• 10 Cal Echo
• 5+5m OH Lunge @1x50lbs
• 5+5m HSW Walk W/pirouette

Optional Accessory

3-4 Rounds For Quality:

• 3-5 Dragon Flag
• 10/10 KB Side Bend
• 10/10 Pallof Press

45 min on BikeErg

AMRAP 8

10 Jumpping Lunges
10 Sit-Ups
10 Wallball Shots
10 Push-Ups

Dumbbell bench press, penkki käsipainoilla

Mäkivetoja/portaita