EMOM 25:
1: cal Row
2: 7 Burpee Box Jumps 60/50cm
3: cal Row
4: 10 Pull-ups
5: Rest

EMOM 25 (5 rounds):
1: cal Machine
2: 10 Thrusters 43/30kg
3: cal Machine
4: 10 T2B
5: Rest

Any machine

For time:

Vastus
1-2-3-4-5-6-7-8-9-10
Kalorit
10-20-30-40-50-60-70-80-90-100

-6 t2b/ 10 leg raise
-6 db snatch 20/15kg
-6 burpee over db
-6 box jump 60/50cm
-6 db goblet squat 20/15kg
-1min rest

AF WEEK 1, Day 1

STRENGTH:

Back Squat 3x6

RIR 2-3
Rest as needed between sets. This is not all out, leave 2-3 reps
in the tank.

AF WEEK 1, Day 1

CONDITIONING:
“Pyörää ja snätsiä”

EMOM x20

1) 8-15cal Bike
2) 5 Power Snatch
3) 8-15cal Bike
4) 3 Squat Snatch

Overall RPE 4.
Target: snatches with singles. Choose a
challenging but repeatable rep scheme for the bike.
Loadings:

Rxd: 65- 70% of 1RM Squat Snatch
Tailoring Options:
Bike→ Row or Echo or 150m Run

AF WEEK 1, Day 1

CONDITIONING:
“Pyörää ja snätsiä”

EMOM x20

1) 8-15cal Bike
2) 5 Power Snatch
3) 8-15cal Bike
4) 3 Squat Snatch

Overall RPE 4.
Target: snatches with singles. Choose a
challenging but repeatable rep scheme for the bike.
Loadings:

Rxd: 65- 70% of 1RM Squat Snatch
Tailoring Options:
Bike→ Row or Echo or 150m Run

Front squat

3 to 4 x 3 @ 75+%, rest 3:00 b/t sets

5 Rounds for total reps

Set of Ring muscle-ups
800m Bike Erg

4 sets of
2 Power clean + 2 push jerk

4 x (2x(1+1))