4 rounds for time:

500m row/ski (vuorotellen)
4 power c&j @75%
1min rest between rounds

AF WEEK 43, Day 3

WEIGHTLIFTING (1/2)
A: E2MOM x6:

Hang Muscle Snatch (above the knee) + Muscle Snatch + Hang Power Snatch (above the knee) + Power Snatch + Squat Snatch. TnG reps.

Target: work up to a heavy combo of the day. The goal is to work on your explosive hip extension and keeping the bar close. Stay on your heels and over the barbell. These are touch and go reps, but take your time! Lower the bar carefully and load your posterior chain before the rapid triple extension.

B: EMOM x6:

2 Power Snatch, TnG + 3 High Box Jump (low box, high catch)

Use 65-70% of 1RM Power Snatch

Kyykky 2x2x87,5%

Etuheilautus x 20
Vatsarutistus x 20
Lankku x 60s
-3 kierrosta

Sjmv 15-12-10-8-6
-nousevat kuormat

A,

2022 CF Games Semifinal Complex

Daily max of 
3 Clean (tng)

2 Front Squat

1 jerk
* build up in 5 sets
* 2 mins rest between Heavy sets

B,

Amrap 12 mins 

2-4-6-8…
Deadlift @50/35kg

Hang Power Clean

Front Squat

No push up burpee
Goal : round of 12 or more

Row 1 hour

WU

Speed
3-4x
Resisted Sprint March

3-4x
3 FS @40-50%
4 x box jumps

3x
T-Drill

CF
For time
Buy-in
10 C&J @70% 1RM
4x
7 cluster 45/65kg
5 strict PU
Cash out
5 C&J @70% 1RM

Find todays max thruster(from the ground)

3x

4 sumodeadlift + 6 squat jumps with db's
-rest as needed

4x

5-10 dip (banded)
5 close grip bench press
set of hspu /push ups

-2min rest between sets

2 rounds:
100/70 DU (150 SU)
500m row
1000m bike (1.30)

koita päästä toinen kierros nopeampaa!