3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

5 sets of 12, 10, 8, 8, 6 reps:
• Deadlifts
Weight: 50%, 55%, 60%, 65%, 70% of 1RMs. Rest 1-2 min between sets.

Takakyykky 14rm

Clean and jerk – Go every 0:30-0:45

3 x 1 @ 70-75%
3 x 1 @ 72.5-77.5%
3 x 1 @ 75-80%
3 x 1 @ 77.5-82.5%
3 x 1 @ 80-85%

Rest 2:00-3:00 b/t sets

– Build within the percentage range on each set if you can
– These sets are done on shorter rest than usual, so only build in weight if you are confident you can avoid failed reps

Part A).
Skill Primer
Hang Muscle Clean, Push Press & BTN Split Jerk
(5-8 sets x 2+2+2)

Part B).
Halted Clean Deadlift, Hang Clean & Pause Split Jerk
(8 sets x 1+2+1 / 55%-70% 0:03 pause in split)

BENCH PRESS

4-4-4-2-2
4+4 rope pull ups after each set

Overhead squat OHS

1x3
2x2
4-5x1

WU
Juoksua ulkona, joten lenkkarit mukaan!

CF

20x
40sek on, 20 sek off
1. 2xKB C&J
2. Bike
3. 2xKB snatch
4. Bike
5. Bear hug carry
Rest 3-4min

20x
40sek on, 20 sek off
1. Lunge jumps
2. HSPU variation, ~2sets
3. Burbee box jump
4. BMU, 1-2sets
5. V-ups

Kyykky 3x3x70%, 1x75%, 1x80%

Stoppi-kyykky 2x6x40%
-3s stopit

Jalanloitonnus kumpparilla 3x20 / jalka

Painijan kyljet 3x15/15

AF WEEK 8, Day 2

GYMNASTIC STRENGTH:

E2MOM x3: Muscle-Up
E2MOM x3: HSPU
E2MOM x3: Strict C2B or Pull-Up

First 2 sets RIR 2, last set all out. Choose a movement model you can
get 3+ reps. You can do strict muscle-ups, kipping bar or ring muscle
ups or jumping muscle-ups. HSPU can be done wall facing or strict
or kipping.