LÄMMITTELY
2 kierrosta - 50s./liike
- cat cow
- nelinkontin käden avaus
- 90 / 90 kierrot + jalan nosto eteen
- vuorojaloin lantionnosto
- roikunta
- selän ojennus rullalla seinällä

VOIMA
3 x 6-8 etukyykky

AMRAP 12min
10 + 10 yhden käden tuettu kulmasoutu
10 lattiapunnerrus lantio ylhäällä
5 + 5 turkkilainen istumaannousu
5 +5 askelkyykky taakse polvennostolla

25 min amrap ( With partner)
24 box jumps (24)
5 chest-to-bar pull-ps (each)
28 thruster
20 toes-to-bar
17 burpee

2x5x77
2x3x84
Toistotesti 85kg:lla

Squat Snatch

Warm up
2 rounds:
10 Ground to overhead
10 air squats
10 front rack opener
5+5 kazak squats
20 rubber band passthrough
20 pull apart

Emom 6 @20-35% (C&J 1RM)
2 muscle snatch
2 power snatch
2 Overhead squat

E2mom 10 @ 40-60%
1 power snatch pause at receive
1 Overhead squat w/ 3sec pause at bottom
1 high recived squat snatch

20 min @65%->
1 Squat snatch

1)
Emom12:
1: 5 back squat
2: 8-10 box dip
3: rest

2)
Amrap10:
5 cal echo/ski
6 alt. devils press
7 db box step over

AF WEEK 15, Day 1

STRENGTH:
3 rounds, rest 1-3min between movements.

1) 2 Front Squat, tempo 32X1 + 4 Back Squat, free tempo with explosive execution
2) 8 DB Bench Press, tempo 32X1
3) 5 Weighted Pull-Up

RIR 1-2 with the bench and pull-ups. Squats with 70% of 1RM Front Squat

Every 2:30x3 1 Takakyykky
Every 2:30x3 1 Penkki

Every 2:30x3 10 Bulgarian split squats/jalka
Every 2:30x3 12 Hauiskääntö + 15 ojentajat kumpparilla

1x3x63
2x3x70
2x2x80

Deadlift
• 5 sets of 5 reps at 70% NT1RM

Bar muscle-up