Penkkipunnerrus
1 x 5 @58,5%
1 x 5 @67,5%
1 x 5+ @76,5%

Week 5/18: 5/3/1 EMOM
10-8-6-4-2 reps:
• Bench Press
Start with 50% of 1RM for bench press and increase by 10% each round to finish around 90%.

40 min
90 s. walk/60 s. run

• 45s. Row/Bike - Air squat
• 45s. Row/Bike - Ring row
• 45s. Row/Bike - Sit ups

• 45s. Row/Bike - Push ups

• Mobility...

14 min AMRAP
20 cal row/16 cal bike
20 wall balls 20/14
8 pull-ups
8 jumping lunges

”Fran”
For time
21-15-9
Thruster (42,5/30kg)
Pull up

*Eli kolme kierrosta: ensimmäisellä kierroksella toistoja 21, seuraavalla 15 ja viimeisellä 9.

Use 10 minutes

E2MOM for 10 rounds:
Clean
3-3–3-2-2-2-1-1-1-1

165 min
Warm up for 20 min

1.MU
- Drills
- MU 12 x 1
- MU+HTR 4 x 1+1
- MU 7 x 2
- MU x 30

2.WL
A. Snatch pull to hold + Snatch
- Build to Rpe 8 1+1 for the day
- 25 30 35 40 42.5 45 (47.5) (47.5) 47.5

B. Snatch
- Heavy single for the day (RPE 9)

C. Halting snatch deadlift
- 3x5 @ 95-100% of max Snatch
- 52.5 55 57.5 kg

3.Strength
5 sets: > 3
8-12 DB Seated press - 3x10x25 lbs
8-12 V-handle Lat pulldown - 10x40 10x45 10x45 kg
- Rest 90 s. between sets

4 sets:

10+10 front foot elevated front rack reverse lunge

• rest 2min