Power Snatch

EMOM x5:

• 3 DnG Power Snatch @60-75% (build up)

rest 3min

E90SEC X5:

• 2 DnG Power Snatch @75-85%

rest 3min

E2MOM Till Failure:

• 1 Power Snatch @85-100%

Metcon

4x4min On/2min Off Alternating A&B

A)
- 12 Cal Row
- 10 Heavy DB Snatch @22.5kg
- 8 bMU

B)
- 50 DU
- 15 T2B
- 10 Heavy KB Swing @28kg

Strength + Accessories

A) 3x Superset:

• 10-15 DB Incline Bench Press
• 10-15 Feet Raised Ring Row

B) 3-4 Rounds:

• 10-15 No feet hang muscle snatch no rest
• 1 Set of Push Up (go close to failure) no rest
• Max Reps Strict Press (empty BB)

*rest 3-4min

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?

12'AMRAP
5/5 KB snatch
5/5 one arm TRX row w. KB front rack hold
5/5 steps walking lunges

Block power clean

6 x 1 @ 70+%, go EMOM

– Start counting your sets @ 70%1RM Clean and then build up if moving well
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

Etukyykky
4x3, nousu v1-v0

10min AMRAP
6+6 Raakarive riipusta KP/KK
12m Askelkyykkykävely
10 Cal tai hallin päätyyn ja aidalle juoksu

Power Clean
5 sets of 3 every 3 min

Back Squat
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• 1 rep at 85% NT1RM
• AMRAP at 90% NT1RM
AMRAP means to perform as many reps as possible; to failure. The number of reps completed in the AMRAP set will determine a final NT1RM after week 16. The goal is 3 or more reps! Rest as needed between sets.

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.

3-2-1
3-2-1
3-2-1

90s

Warm-up 00:30/00:30 x 8:
1) BikeErg
2) Handstand hold
3) Air squat
4) Push-up

Every 2 mins x 5:
4-6 strict HSPU

AMRAP 25 min:
800m BikeErg (100m = 1 Rep)
6 HSPU
10 wall ball
6 pull up
2 rope climb

1 kierros = 32 rep