Power clean + hang clean + split jerk

1+1+1 @ Daily max
2-4 x 1+1+1 @ 80-85% of DM, go E1:30-2:00

– Build to a daily max 1+1+1, then 2-4 back-off sets of 1+1+1 @ 80-85% of your daily max.
– Daily max = a max 1+1+1 for the day (with good form), not necessarily your all time max

DL

A) E3MOM X3:

• 4 Tempo DL
• 6/6 Split Squat Jump (alternating)

*Tempo 3s alas

B) E3MOM X3

• 4 DL
• 4/4 Weighted Split Squat Jump (2x kevyt db)

Metcon

For Time:

• 800m Run
• 1000m Ski
• 800m Run
• 1000m Row
• 800m Run
• 50 Box Over Burpee (kädet saa osua boksiin)

Accessories

3-4 Rounds For Quality (optional)

• 20-30 Kipping Knee Raise
• 12/12 KB Side Bend
• 20-30 Russian Twist w/plate

100 pull-ups
200 push-ups
300 air squats
100 kcal skierg
200 kcal airbike
300 kcal row

1000m ski erg-> row-> bike erg
800m ski erg-> row-> bike erg
600m ski erg-> row-> bike erg
400m ski erg-> row-> bike erg
200m ski erg-> row-> bike erg

Teams of 2:
Buy in:
-1000/800 m Row/Ski OR 2000/1600 m Bike(YGIG)

Then:

10 Rounds (Relay 5-5)

-8 Alt. DB Hang Cluster @22,5 /15
-10 (Heavy) Ring Row

Then (YGIG)
-100 DU / 200 SU

Then

10 Rounds (Relay 5-5)

-8 HSPU / Pike Push Up / Push Up

-10 DB Goblet Reverse Lunges @22,5 /15

Then (YGIG)
-100 DU / 200 SU

Cash Out:

-1000/800 m Row/Ski OR 2000/1600 m Bike(YGIG)

TC: 35 mins

EMOM16
1. 3 BMU
2. 5 m handstand walk
3. 20 DU/SU
4. Rest

In every 5min x 5 sets
30 DU / 60 SU
20 wall ball
10/10m suitcase carry @32/24kg
5 C2B

AFAP, score is fastest set

21-15-9 reps for time:
• Power Snatch *
• Handstand Push-ups
*Round of 21: 95/65#
*Round of 15: 115/75#
*Round of 9: 135/85#
Goal: 9 min.

AF WEEK 21, Day 1

CONDITIONING:
3 RFT:

1000/800m Bike
10 OHS

RPE 4.
Target: sub 9min. Unbroken OHS. Intensity is made with the bike in this workout.

Rxd: 40/30kg. Masters: 35/25kg. Advanced: 50/35kg

Warm-up 00:30 / 00:30:
1) Hang muscle snatch / Hang squat snatch
2) kip swing
3) front squat / snatch lift-off
4) inchworm burpee

Every 3 mins x 5:
2 snatch

Every 5 mins x 3:
8 thruster (42,5 kg)
8 toes-to-bar
8 burpee over bar
8 pull-up
20 double under