For 10 min:
Supine straddle stretch on the wall x 30-60 s
prone snow angels x 12-15
supine floor angel complex x 30-60 s

A) Build up heavy 2 reps in emom8: 1 push press

B) 4 sets of 2 push press @80% from todays heavy 2's

Go every 1:30

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Foam Roll Lats
MIN 2 - :45 Foam Roll Pecs
MIN 3 - :45 Rebound Pose

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

35' AMRAP w. partner
1000m row
80 DU (together, split as you wish)
60 wall ball (can be partner WB)
40 box jump
20 ttb
10 syncro burpee

** EMOM 8**

30 Double-unders AFAP (As Fast As Possible)

– Rest as needed between EMOMs –

Pause Front squat 8-6-4-4 reps

SNATCH COMPLEX

3x 2 snatch + 2 hang snatch @65%
3x 1 snatch + 1 hang snatch @70%

Every 2min

Complete the next Shoulder Press only if you skipped it previously this week.

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

BikeErg

5:00 @ easy, build up to RPE 5/10 effort
3:00 @ starting at 80-85 rpm, build your cadence progressively up to 95-100rpm
+
2x
0:10 @ 110+ rpm
0:50 @ easy spin
+
3:00 @ 85-88%FTP
2:00 @ easy spin