5-5-5-5-5

Go every 2:30

In Teams of 2

AMRAP 15 min.
100 double unders
20 devil’s press@2x22,5/15 kg
10 wall walk

Goal: 2+ rounds

rest 5 min.

AMRAP 15 min.
50 calories row/bike/ski
10 man makers
5 rope climb

Goal: 2+ rounds

Super set
Chest to rings
5, 4, 3, 2, 1
straight in to
Ring dips
5, 4, 3, 2, 1
- rest as needed in between super sets
- c2r, get the ring to your diaphragm every rep, use bands if needed
- sent videos of the last reps

OHS 3x3

Warm Up
35/40 x6
1) hang clean pull / low hang clean pull
2) clean lift off
3) jump to split / split jerk

EMOM 2,5 min x 6
3 sets: 2 low hang clean pull + 2 low hang squat clean
3 sets: 2 low hang squat clean

EMOM 2,5 min x 6
3 sets: 3 split jerks + 3 front squat
3 sets : 2 spkit jerks + 2 front squat

Power clean and jerk
(2 cleans, 2 jerks)
2 @ 60% of max clean & jerk
2 @ 70%
2 @ 75% x 2

Clean high pull
4 x 2 @ 80% of max clean

Back squat
3 @ 60% of max back squat
3 @ 65%
3 @ 70%
3 @ 75%
3 @ 80%
3 @ 85%

Optional accessories
5 x 3 strict press as heavy as possible

E2MOM 3
3 high box jumps OR max height WB

3 rounds
8 straight leg DL
12 bent over row
rest 1min between rounds

E3MOM 5
5 Back squats (70-75%)

A1.
EMOM 5
1 snatch + 1 OHS

A2.
E1.5MOM 8
1 snatch 65-85%

A: Bench press 5x3
B: Reverse grip lat pull downs 1xMax