Week 11/18: 5/3/1 EMOM
10 min E2MOM:
• 3 Bench Press
• 6 One-arm Dumbbell Row /arm
Start with 45% of 1RM and increase by 10% each round to finish around 85%.
Dumbbell weighta in the comments

AMRAP 40min

200m soutu
3 tempaus
5 ring row
8 maastaveto
200m soutu
10 viivajuoksu
12 abmat
15 askelkyykky

Viikko 3/4 syklissä.

EMOM10

2 power clean & jerk @65-75%

For time, split reps as seen best:

1000m/800mx Row/Ski
50x Pushups
50x DDB Hang C&J (2x15/10kg)
50x DDB Frontrack lunges (2x15/10kg)
50x V-ups
50x Wallballs (9/6kg)
1000m/800mx Row/Ski

Time cap: 22min

Push And Pull

A) Split Jerk 8-10 x 1
*E2MOM Build Up to Days Heavy

B) EMOM 12:

1) 1 Legless Rope Climb + 1-2 Rope Climb
2) 3-5 Wall Walk
3) Rest

Metcon

For Time:

• 40-30-20-10 GHD Sit Ups
• 80-60-40-20 DU
• 10-8-6-4 SB Clean @50kg

*Eli 1rnd: 40 GHD, 80 DU, 10 SB Clean
2rnd: 30 GHD, 60 DU, 8 SB Clean
jne jne.

Optional Accessory

3-4x For Quality:

• 10/10 1-arm DB Bench press (alternating arms, resting arm extended)
• 20-30 Banded Tricep Ext
• 1 Set Of Banded Pull Up (Green band)

2 kertaa 8 toistoa

tempo squat snatch + squat snatch 6x1+1 @ moderate

9' AMRAP
5 power snatch @ 30/40kg
10 (5/5) diagonal KB swing
5 OHS
10 (5/5) KB HALO

3 rounds

1 power clean @85%
2 power clean @80%
3 power clean @75%

Rest 2 min between sets

Back squat 10-8-6-8-10 reps