Power snatch

4x4 reps @65-70%
3x3 reps @70-75%
1x2 reps
4x1 reps @75-80%

Front squat with hands crossed 4x3, 3x2, 3x1

AMRAP 6

8 Burpee to plate
8 GTOH w/plate 15/10kg

Gorilla Row w/KB´s

4 x 12, AHAP

Go every 2:30

2km bike
1 km row
Backsquat 3 x paino
50kg, 60kg, 70kg, 80kg, 85kg, 86kg

AF WEEK 36, Day 1

WEIGHTLIFTING
3 set:

3 Muscle Snatch + 2 Snatch Balance + 1 OHS

Use moderate loading and move well. Rest as needed between sets.

AF WEEK 37, Day 1

WEIGHTLIFTING (1/2)
E90-120sec x7:

2 Hang Squat Snatch (above and below the knee) + 1 Squat Snatch.

All reps are touch and go.
Work up to 70-75% of 1RM Squat Snatch.

Target: solid reps with no misses. Use straps if wanted. We repeat this next week.

AF WEEK 37, Day 1

STRENGTH (3/3)
3 rounds, rest as needed between:

1) 6+6 Reverse Lunge
2) 6 Weighted Pull-Up

do not alternate legs, hit all 6 reps and then switch legs.
RIR 1-2

AF WEEK 37, Day 1

CONDITIONING:
For time:

30/24cal Row
30 Wallball
30/24cal Row

RPE 4.
Wallballs unbroken.

Alternate A1 / A2

A1. Push press – 5/5/4/3 @ 75+%, Rest 1:00 before A2

A2. Pendlay row – 3 x 10 @ RPE 7-8 (2-3 RIR), Rest 2:00 before A1

– Do your first set @ or around 75%1RM push press, then build up as the reps decrease over the remaining sets