Front squat
- 1 x 1 @105%

Voima
E3MOM, 4rds
Box step up 8+8
KB Side bending 8+8

Metcon
For time: 21-15-9
Box step over
KB Swing

Front squat

Warm up
6x60%
6x65%

Basic weight
2x70% x6

Front squat

Warm up
2x70%
2x75%

Basic weight
3x80% x 6

AF WEEK 19 DELOAD, Day 2

WEIGHTLIFTING:
E15sec for 5 min:

Power Snatch @ 60-70% of 1RM

Keep it snappy and repeatable. All sets with the same loading.

Then

E15sec for 5min:

C&J @ 60-70% of 1RM

All sets with the same loading. Both sets have 20 reps. Use moderate loading to get solid reps.

AF WEEK 19 DELOAD, Day 2

WEIGHTLIFTING:
E15sec for 5 min:

Power Snatch @ 60-70% of 1RM

Keep it snappy and repeatable. All sets with the same loading.

Then

E15sec for 5min:

C&J @ 60-70% of 1RM

All sets with the same loading. Both sets have 20 reps. Use moderate loading to get solid reps.

Deadlift

E3MOM X6

Set 1-3:

• 3 DL (3sec tempo alas) @RIR 1
• 6 Banded KB Swing

Set 4-6:

• 3 DL (ilman tempoa)
• 6 Banded KB Swing

Bench Press

E3MOM X6

Set 1-3:

• 3 Bench Press (tempo 3s alas)
• 6 WB Punch Throw (3/3)

Set 4-6:

• 3 Bench Press (ilman tempoa)
• 6 WB Punch Throw 3/3

EMOM 10

1: 15-20 T2B
2: 30m SB Bearhug Carry @50kg

Metcon

2-2-2-3min AMRAP // 1min rest between:

• 5-7-9-11 Wall Walk
• AMRAP: Rope Climb

Front squat
- 6 x 2 @80%

Front squat
- 2 x 2 @100%

INTERVALLIT 3 kierr. 40/20sek (12min)
- Heiluri vastuksella
- Kuulan kosketus lankussa
- A.k. taakse + kyykky
- Russian twist

AMRAP 10
- Am. heiluri x 12
- Maljakyykky x 10
- Rive+työntö x 8+8
- Burpee x 6

TABATA 4min
- Heiluri raskaalla (Russian swing)