Paused front squat
3 sec pause at bottom

5-2-1-2-5 reps

Squats

A) Build To 1RM Back Squat

• 2x3 @80-85% From 1RM

*rest 3-4min between sets

B) Front Squat

• 3x3 @80-85%

Snatch

EMOM 4:

• 1 Power Snatch @65-70%

*rest 2min

EMOM 4:

• 1 Deep Power Snatch @70-75%

*rest 2min

EMOM 4-8:

• 1 Squat Snatch @80+%

Metcon

For Time:

• 30 cal Echo Bike
• 20 GTOH @30kg
• 10 bMU
• 20 GTOH @30kg
• 30 Cal Echo Bike

Accessories

A) 3x Superset:

• 8/8 DB Bulgarian Split Squat
• 30-45s Banded Spanish Squat Hold

*rest 3min between rounds

B) 3-4 Rounds For Quality:

• 10-15 Banded GHD Hip Ext. + 20-30s Hold
• 10-15 No Feet High Hang Muscle Snatch (barbell)
• 10-15 Banded KB Swing

-Kelkkaa
Työntö + veto
+60kg

-20 Askelkyykkykävely +30kg säkki
10 Boxin yli askellus +30kg säkki

Tempaus

Find your 1 RM for the day.

AF WEEK 28, Day 2

CONDITIONING:
4x 4min ON - 3min OFF (A+B+A+B):

A: AMRAP4

15/12cal Ski
12 DB Snatch (6+6)
9 TTB

B: AMRAP4

15/12cal Echo
12 Wallball
9 Pull-Up / C2B

Target: 2+ rounds each interval. Hit these sport specific VO2max intervals HARD!
Rxd: 22,5/15kg. Masters: 17,5/12,5kg

AF WEEK 28, Day 2

GYMNASTIC CONDITIONING:
20sec ON-20sec OFF for 5 rounds (20min total)

1) Muscle-Up (rings/bar/jumping)
2) DU
3) Rope Climb
4) High Box Jump
5) Handstand Walk or Wall Walk
6) rest

Overall RPE 3-4
This is more of a skill workout than heavy breathing. Choose movement models that
support your fitness level. Challenge yourself with 1 or 2 movements, not with all of them.
You don’t have to move the entire 20sec, less is fine. Quality before Quantity.

Broad jump
Max length broad jump
Time cap 5 min

Max rep military press
60 kg
5 min time cap

8x5min ON/ 1min OFF
laite cal