1) e1:30 x 8, vaihdellen a/b:
A: 7 deadlift
B) 12 d-db floor press

2) 15min:
6-9-12-15… cal machine
10 wb
10 kb sumo deadlift

Snatch

10 Sets:

E2MOM

• 5x2 Hang Power Snatch @75-85%
• 5x1 Hang Power Snatch @85-95%

Deadlift

Banded DL

• 5x5

*punanen kumppari
*3s jarruttava alas
*RIR 1-2

Metukka

EMOM 16

1: 13 Cal Row
2: 45s AMRAP: Burpee Pull Up
3: 13 Cal Row
4: 45s AMRAP: High Box Jump Over

Accessories

3-4 Rounds:

• 40m Heavy KB Farmers Carry
• 30-40m Bandbell OH Carry

5-4-3-2-1

Pull up

EMOM40:

A) 12cal Bike erg
B) Plank/Rocking plank

3rnds
Superset:

5 Push up
10s hold up position
10s hold down position

EMOM5

SHSPU

E5MOM 25 (x5)

50cal Row
10 Power clean 60/40kg

AF WEEK 10, Day 3

CONDITIONING 1:
3 rounds, with 2min rest between

15/12cal Echo
12 Thruster
9 C2B or Pull-Up
2min rest

Rxd: 42,5/30kg. Masters: 30/25kg. RPE 4-5 when working.

These are sprints. All sets within 10sec. Unbroken thrusters and pull-ups. Can you go sub 2’ all rounds?

AF WEEK 10, Day 3

CONDITIONING 2:
1min ON- 1min OFF for 3 rounds

10 Deadlift
8 Bar over Burpee
Remaining time max rep DU

Rxd: 90/70kg.
Masters: 80/60kg.
RPE 4-5 when working.

Target: Hit these intervals hard as well. Can you get 30+ DU each round?

AF WEEK 10, Day 3

STRENGTH:
3 set

Back Rack Reverse Lunge 5+5

RIR 2, rest 2-3min between sets.