EMOM 10
1. 3 partial pull DL + 3 DL
2. 6-10 wide grip banded C2B pullups

Kolmosia mahdollisimman ylös

Week 5/18: 5/3/1 EMOM
Deadlift
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM
Add weight to 1 rep

4 Rounds for quality

8-12 KB clean and jerks*
12-20 Single-leg squats, alt

– Rest 2:00 between rounds –

• Choose a challenging KB weight you can do at least 8 reps with consistently (e.g. 2 x 24/16kg (53/35lbs)). Do the CnJ from the hang or floor. Movement options. Single-leg squats → Pistols to a band → Box step up (only the working leg on the box), choose a height based on ability

Shoulder press
6 sets
1: 5 reps @70%
2: 5 reps @75%
3-6: 3 reps @85-90%

Do 50 Devil's presses with 2 kettle-bells for time

Optional Accessory 3 Rounds

10-12 Incline DB Bench
10-15 Incline DB Row

Rest 1:00 between movements.

Pull-ups w/ extra weight

3 supersets:
6 SA Ring Rows L+R
Max Ring Dips

E2MOM x 20
A) Row 375m/450m
B) 60 du
C) 30 Box Jumps
D) 30 Wall Balls (6kg/9kg)
E) Rest