Lämmittely 10 min

Takakyykky (viimeiset 3 sarjaa 2sec paussilla pohjassa)
20-10-5-5-3-3-3-3-3-3
(20-60-100-130-150-150-150-130-130-130kg)

Penkkipunnerrus
20-10-5-3-3-3
(20-60-80-100-100-100kg)

Leuanveto lisäpainolla 20 kg
2-3-3-3-2

Suorinjaloin istumaannousu 15 kg levypainon kanssa
15-15-15-15

Selänojennus
30sec pito-30sec tauko-30sec pito-30sec tauko-AMRAP (15)

AF WEEK 2, Day 1

STRENGTH (1/3):

Back Squat 4x4, tempo 32X1 3sec negative, 2sec pause at the bottom, explosive up, 1sec rest at the top

RIR 3 (should be around 70-72% of 1RM back squat)

Deadlift Test
A)
- Find Days Heavy 1RM

B)

• 3x3 @Moderate E3MOM

Row Intervals

• 2x2000m *rest 2min Between *eka snadisti iisimpi ja tokassa enemmän vauhtia

Core

4 Rounds For Quality:

• 30/30s Weighted Side Plank
• 5-10 Ab Wheel Roll Out
• 10 Strict T2B

4 Ergoa
20min jokaista
Bike - row - ski - run

A)
Snatch complex
EMOM 10 mins
1 Hang Power Snatch + 1 Power Snatch
- pause for 2" in the receiving position of each rep
- start at 60% of 1RM power snatch
- add weight each min if form allows

B)
Partner workout (YG,IG)
For time
"Randy"
30 bar facing burpee
"Isabel"
30 bar facing burpee
"Randy"
Timecap: 14 mins

Randy = 75 Power Snatch @35/25kg
Isabel = 30 Power Snatch @60/43kg

2 rep max thruster

AMRAP18:
16 cal 3row
15 sycro box over burbee
10 syncro devil’s press 1x15 kg
15 TTB

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

5 sets:
5 OHS w/ pause
- Pause at the bottom
- Rest as needed

4 sets:
5 Hang Power Snatches
- Rest as needed