2km bike
1 km row
Backsquat 3 x paino
50kg, 60kg, 70kg, 80kg, 85kg, 86kg

AF WEEK 36, Day 1

WEIGHTLIFTING
3 set:

3 Muscle Snatch + 2 Snatch Balance + 1 OHS

Use moderate loading and move well. Rest as needed between sets.

AF WEEK 37, Day 1

WEIGHTLIFTING (1/2)
E90-120sec x7:

2 Hang Squat Snatch (above and below the knee) + 1 Squat Snatch.

All reps are touch and go.
Work up to 70-75% of 1RM Squat Snatch.

Target: solid reps with no misses. Use straps if wanted. We repeat this next week.

AF WEEK 37, Day 1

STRENGTH (3/3)
3 rounds, rest as needed between:

1) 6+6 Reverse Lunge
2) 6 Weighted Pull-Up

do not alternate legs, hit all 6 reps and then switch legs.
RIR 1-2

AF WEEK 37, Day 1

CONDITIONING:
For time:

30/24cal Row
30 Wallball
30/24cal Row

RPE 4.
Wallballs unbroken.

Alternate A1 / A2

A1. Push press – 5/5/4/3 @ 75+%, Rest 1:00 before A2

A2. Pendlay row – 3 x 10 @ RPE 7-8 (2-3 RIR), Rest 2:00 before A1

– Do your first set @ or around 75%1RM push press, then build up as the reps decrease over the remaining sets

KOTKALAINEN

100 Am.heiluri
80 Tempaus
60 Rive+työntö
40 Thruster
20 ”navy seal” burpee

Emom15
1: 12 alt. Db hang snatch
2: 15 air squat
3: 12 mountain climber
4: max cal
5: rest

E2:00 x5
5 strict press
10 back squat
-liikkeet putkeen samalla tangolla

2 min ON, 0,5 min OFF

1. Row 1min RPE 8, 1min RPE 5
2. 10x wallball, 10x hand release pushup
3. Ski 1min RPE 8, 1 min RPE 5
4. Modified burpee + box jump
5. Run 1min RPE 8, 1 min RPE 5
6. Slamball + pushup
7. Sled pull (arms only)
8. Boxstep with kB

2 rounds