Pull up 3x6

Power Clean & Jerk

A) E90SEC Untill Days Technical Heavy

• 1 Power Clean & Jerk

B) 1min On/2min Off X3:

• AMRAP C&J @70% From days max

Squats

A) Back Squat

• 3x3 @85%

B) Front Squat

• 2x2 @80%

*rest 3min between sets

Metcon

For Time:

• 40 GHD
• 40 Cal Row
• 40 DB Snatch @35lbs
• 40 Cal Ski
• 40 T2B

Accessories

3-4 Rounda For Quality:

• 10-15 No Feet Muscle Snatch
• 10-15 Banded Face Pull
• 45-60s Chinese Plank

Kehonpainoilua

-Lisäpainoleukoja
-Dippejä

1: 5 squat cleans @challenging weight

2: 10 cal bike erg

3: 1 rope climb / 2 rope lowers

4: 8 alternating weighted box step-ups

5: 10 cal row

6: 8 bar over burpees

7: rest

AF WEEK 32, Day 2

CONDITIONING:
“CFG 2026 E18 Machine 7200m”

3600m Row
3600m Ski

RPE 4-5, or go by feel.

Time Cap: Men 30 & Women 35.

EMOM 10-12 (0:40 work / 0:20 rest)

1) Handstand walk w/ pirouette every 3m (10’)
2) Single-leg squats, alternating

• Focus on quality on single-leg squats, take into account you have FR WL in the strength portion after

Ring muscle-up prep – 2 rounds

3 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Back support slide throughs
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

Juoksu, hiihto, fillari, soutu
5-4-3-2-1 min kaikkia

Dumbell Bench press 6x3

Snatch

A) Snatch WU

3 Rounds Of:

• 3 DB Squat Jump
• 3 Snatch Balance (Build Up)

*rest as needed

B) E2MOM X12

Set 1-4:

• Snatch Complex (floor, hang + OHS)

Set 5-8:

• Floor + OHS

9-12:

• 1 Squat Snatch

*start @50-60% build up

C) Snatch Pull

• 3x2 From Hang @110-120%

*rest 2min between sets

Squats

A)

Build Up To Days Heavy 1 @RPE (92-95%)

B)

• 4x2 @85-90%

*rest 3min between sets

Metcon

E3MOM X6:

Set 1-3:

• 230m Row
• 12m HSW (6+6m)
• 6 Heavy DB Snatch @55lbs

Set 4-6:

• 400m C2 Bike
• 15 C2B
• 50 DU

Accessories

3-4 Rounds Of:

• 1 Set Of Parallette Push Up
• 10-15 Supine Ring Row
• 20-30 Banded Tricep Ext.

*rest as needed