Alternate B1/B2**
**
B1. 3 Sets, rest 2:00 before A2
6 Strict dip @ RPE 8
12 Strict press @ 55+% (RPE 8-9)*
18+ Push-ups**

B2. 3 Sets, rest 2:00 before B1
6 Pendlay row @ RPE 8
12 Strict pull-ups @ RPE 8
18+ Ring rows***

Thruster
10reps

Back squat, Rest 3:00 b/t sets

Build to heavy 2 (H2) @ RPE 8 (86-92%)
+
2-3 x 3 @ 85-90%H2

Snatch

A) EMOM Untill Days Heavy (2.5-5kg korotukset)

• 1 Hang Power Snatch

B) Hang Squat Snatch

• 4x1 @100% from days 1RM Power

*rest 2-3min between

Back Squat

• 4x10 @RIR 1-2

*jatkuva liike, eli älä pysähdy ylhäällä tai alhaalla, normaali kevyempi paino
*rest 3min between

Metcon

3 Rounds For Time:

• 8 bMU
• 8 DB Thruster 2x45lbs
• 10m DB Walking Lunge (tyyli vapaa)

Do your own 5 min warm-up

---

stick / light barbell technique & warm up drill: 4-6 reps

Round 1:
ALTERNATING FRONT RACK ELBOW ROTATIONS
BACK RACK ELBOW ROTATIONS
TALL MUSCLE CLEAN *elbows slightly back and up
FRONT SQUAT *stable and controlled, elbows up

Round 2:
TALL CLEAN HIGH PULL**elbows slightly back and up
TALL POWER CLEAN *elbows slightly back and up, flat footed
FRONT SQUAT *stable and controlled, elbows up

Round 3:
TALL MUSCLE SQUAT CLEAN *slow
TALL CLEAN *elbows slightly back and up, flat footed
FRONT SQUAT *stable and controlled, elbows up
SOTS PRESS

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BANDED PAUSE BACK SQUAT *2-3sec pause in the bottom, mini loop-band -jalkaterän/nilkan ympäri
5@barbell, 5@25%, bs-%, rest btw sets 2min

BACK SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
10@30%, 10@40%, 10@50%, bs-%, rest 2-3min

---

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EMOM20 *work 0:45, 4 rounds
1: Alternating DB Goblet Curtsy Squat
2: Pilates Teaser / Alternating Pilates Single Leg Teaser
3: Alternating Cross Body DB Muscle Clean
4: Alternating Single Arm Devil's Press
5: Rest

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video: front rack elbow rotations

video: back rack elbow rotations

video: Alternating DB Goblet Curtsy Squat

video: Pilates Teaser / Pilates Single Leg Teaser

/

video: Alternating Cross Body DB Muscle Clean

video: Alternating Single Arm Devil's Press

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

10@30%, 10@40%, 10@50%, bs-%, rest 2-3min

Lunges 10-8-6

15km bike

AF WEEK 52, Day 1

WEIGHTLIFTING:

3x3 Jerk Balance

Use around 30-40% of 1RM. Rest as needed between sets.

3 Rounds @ 2 RIR

8-12 Incline DB curls
10-15 Inverted skull crushers
8-12/side DB External rotations