Box height: hips above knees
Sit and stop before going up

Snatch

A) E75SEC X6

• 2 Squat Snatch (drop and go) *75-80%

B) E90SEC X4

• 2 Squat Snatch (drop and go) *80-85%

Back Squat

A) Build to days heavy 3 RM

+

2x4 @90% from 3RM

Metcon

4x 4min on/2min off
Alternating A&B

A)
- 15 Cal C2 Bike
- 10 Burpee Box Jump Over
- 8 Pull Up

B)
- 15 Cal Row
- 10 Thruster @40kg
- 3 Wall Walk

Deadlift 20-19-18…3-2-1 reps.

Aloita tyhjällä tangolla ja lisää 5kg jokaiseen settiin.

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!

1@climb to the maximum of the day

1+1@climb to the maximum of the day

3 Sets of: RMU complex

Treenaaja _______ Kuntoilija
5 Ring rows _______ 5 Ring rows
5 ring dips _________ 5 ring dips
5 Ring pull-ups _____ 5 Ring pull-ups
5 Russian dips ----_ 5 Russian dips
5 Ring muscle ups __ 5 Banded Ring muscle ups

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 10 Empty Barbell Curls + 10 Reverse Barbell Curls
MIN 2 - 10 Rower Pike Ups
MIN 3 - :45 Up Dog to Down Dog

AMRAP 12

Row 500/450m
15 Kettlebell Swing 32/24kg

8x 40 in 20 out KB/DB hold
2 min netto deadhang
DB/KB weight