EMOM12

1 Snatch
4 @ 80%
4 @ 85%
1 @ 90%
1 @ 95%
2 @ 95-100%

4 sets @ quality easy/moderate effort
1 x Stairs
2-5 x Strict Pull-Up
5-10 x Tempo Push-Up @ 1111
10-15 x Air Squat

• Erg Triathlon is coming up May 27th! It's a fun, fast, challenge! Get involved by speaking to us or contacting Ben!

A: 10x30 on/30 off jumprope
B1: 3x30sec handstand hold
B2: 3x8 Assisted FG ring pull ups
C1: Ring Dips 5x2
C2: Ring rows 5x8
D: Push ups 4x10+1xAmrap
E: DB biceps curls 2x Myo reps

Clean & jerk 85-90%

New set every 3min

EMOM5

Clean & jerk 65-75%

Back squat 85-87%

New set every 3min

EMOM16
-3 RMU
-14cal AB
-7.62m hs-walk
-8 burpee box jump overs

Strict push ups: (5 x 10) slow tempo
                             45s rest between sets
Then
Bent over rows: (3 x 10) slow tempo
                             45s rest between sets

A) Cleans

EMOM for 4 minutes of:
2 cleans @82%

Rest 3:00 min

EMOM for 4 minutes of:
2 Cleans @ 85%

B) Power clean

Power clean, nousu ykkösillä 90% asti.

C) Accessory:

1.
4-5 Rounds of:
10 Weighted lunges, barbell on back - heavy
15 KBS - heavy
20 Hip extensions
Rest 1:30 min between sets.

*use same weights as last week

2.
3 Rounds of:
Max reps pull-ups/Aussie pull-ups
20 Banded pull-aparts
Rest 2:00 min between sets.

A) Clean & jerk

Power clean & jerk singles
20 x 1 @ 65%
Nosto aina :30s välein.

B) Barbell cycling

EMOM for 10 minutes of:
5 Touch and go power cleans @ 60%