Hang power snatch + Overhead squats

10-9-8-7-6-5-4-3-2-1 Hang power snatches
1-2-3-4-5-6-7-8-9-10 Overhead squats

– Rest as needed between rounds –

Each round is to be done unbroken as touch-and-go (i.e. 10 Hang power snatches + 1 OHS, 9 HPSn + 2 OHS, 8 PSn + 3 OHS etc.)
Intent. Work on maintaining your technique and rhythm on longer sets (each set is 11 total of reps). Aim to connect each rep together smoothly and pay special attention to transition from power snatches to overhead squats. Your success here is measured on quality not time = don’t rush the sets or rests, focus on moving well.

Weight. Choose a load you can move well with, between 40-50%1RM snatch

Load. You can start @ lower % 1RM and then build up as the reps go down to keep quality unbroken sets.

AF WEEK 16, Day 1

ACCESSORY:

3x15 Lateral Raise

Go for the pump!

E3min x5
5-5-3-3-3 front squat
10+10 sideplank hip touch

LÄMMITTELY
n. 1min / liike
• selinmakuulla lonkan kierrot
• selin t-kierrot
• käden avaus kylkimakuulla
• nelinkontin sivutaivutukset
• lähentäjänvenytys kierrolla
• lantionnosto + pull over
• päinmakuulla y-nostot
• kylkilankku + lonkan loitonnus
• lapapunnerrus nelinkontin vk

VOIMA CIRCUIT 1
3 x 40s./liike
1. Sjmv kk
2. Kapea punnerrus
3. Rengassoutu

VOIMA CIRCUIT 2
3 x 40s./liike
1. Askelkyykky vuorojaloin
2. Pystypunnerrus kp istuen
3. Pallon heitto seinään kierrolla

Zone 1:
A: Run 300m
B: Reverse Lunge Plate Woodchop

Zone 2:
SkiErg 30s work 30s rest

Zone 3:
A: Sled pull drag 15m
B: Plate Russian Twist

Zone 4:
RowErg 30s work 30s rest

Zone 5:
A: Airbike 10cal
B: Plank Up-Downs

Zone 6:
Shuttle run 10m 30s work 30s rest

Zone 7:
A: KB Goblet Squat x 15
B: Burpee+Pushup

-1 round
- Work 5min / Rest 45s

Devils finisher:
5 minute emom
Burpee chest to floor
1st: 6
2nd: 8
3rd: 10
4th: 12
5th: As many as possible
Always rest FRT

AF WEEK 16, Day 2

GYMNASTIC CONDITIONING:
20sec ON-20sec OFF for 5 rounds (20min total)

1) Muscle-Up (rings/bar/jumping)

2) DU
3) Rope Climb
4) High Box Jump
5) Handstand Walk or Wall Walk
6) rest

Overall RPE 3-4 This is more of a skill workout than heavy breathing. Choose movement models that support your fitness level. Challenge yourself with 1 or 2 movements, not with all of them. You don’t have to move the entire 20sec, less is fine. Quality before Quantity.

2x5x81
2x3x88
7x88

Core :30/:15
3 rounds:
1: weighted deadbug
2: glute bridge
3: half kneeling rotation, right
4: half kneeling rotation, left

EMOM35, (50 sec ON: 10 sec OFF)
1. Row 8 cal + burpee over rower
2. T2B/pull-up/strict pull-up 6-10
3. Clean & Jerk 8-10
4. Echo bike 9-12 cal
5. Dead bug/plank
6. Wallball 15-20
7. Rest/babysitting🍼

Barbell Prep (empty barbell)

5 – 3 – 1 of each:
Muscle clean
Strict press
Hang muscle clean
Push press
Hang power clean
Push jerk