C&J

A) WU EMOM5:

• 1 Muscle Clean + 1 Hang PC + 1 Split Jerk

B) 3x3 Seated High Box Jump

C) E2MOM X6-8:

• 1 Clean Pull + 1 Hang PC + 1 Split Jerk (Build Up) (start @75% from 1rm c&j)

D) Clean Pull 3x3 (Floating)
*älä anna tangon koskea lattiaa toistojen välissä

Sprint Intervals

E4MOM X4:

• 8 Cal Echo (fast)
• 20m Sled Push (light and fast)

Gymnastics

EMOM 16:

1) 2-4 Rope Climb
2) 45s Ski Erg (@vk)
3) 20m HSW
4) 45s Ski (@pk)

Strength:
A) 4 Rounds:

• 4-6 Rope Pull Up R -rest 30s-
• 4-6 Rope Pull Up L -rest 1min-

B) 4 Rounds:

• 8-10 Parallette Dip -rest 1min-
• 15-20 Push Up -rest 1min-

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Partner workout
3 rounds for time
400m run (200-200m)
30-20-10
double dumbbell thrusters (2x22,5/15 kg)
burpee box jump overs (60/50 cm)

(Time cap: 17 min.)

rest 3 min.

3 rounds for time
400m run (200m-200m)
10-20-30
target burpees
alternating dumbbell snatches (20-40-60 total) @22,5/15kg
(Time cap: 17 min.)

1) Lifting

A) E3MOM X6

• 1 Clean Pull + 1 Hang Clean + 2 Split Jerk (Build Up)

B) E2MOM X6-8

• 1 Hang Clean + 2 Split Jerk (Build to days heavy)

2) Squats

Front Squat 5x5 @75% from 1RM
-Rest 2 min between sets-

CF AMRAP

Amrap 12

• 15 Cal Echo
• 10 Power Clean @42.5kg
• 8 Bar Facing Burpee

AF WEEK 50, Day 1

STRENGTH
5x5 Bench Press.

Rest as needed between sets.

Target: find a technical heavy 5 RM of the day.

LÄMMITTELY
Nilkan aktivoinnit + liikkuvuus
Rangalle liikettä
Lantion ja lonkan availut ja aktivoinnit

2024 VIIMEINEN TREENI
Amrap 20min
24 cal hiihto/soutu
24 air squat
24 gorillasoutu
24 stepperin/boksin ylitys
24 punnerrus
24 perhosvatsa

1) CF Endurance
40MIN EMOM

1) 30DU/40SU + 6-10 T2B
2) 10 DB Hang Clean + 5 DB Shoulder to overhead
3) 12 Cal Row (Easy)
4) 4 Wall Walk
5) 12 Pistol Squat (6+6) /10 DB Squat

*DB 2x30-35lbs

2) Accessories
3-4 Rounds For Quality

-45s Banded Deadbug
-30-45s Body Saw Plank
+ Max reps (-2-3 reps) Hanging Knee Raise

Plank:

Deadbug:

LIFTING

1) WU 3-4 ROUNDS (EMPTY OR LIGHT BB)

• 3 Clean Pull + 3 Hang PC + 3 Jerk (1 press, 1 push jerk, 1 Split jerk)

• 3-5 DB Squat Jump

2) Build to days heavy in 15min:

• 1 Power Clean + 1 Jerk

3) 3-4 Rounds 40s on/1:20 off:

AMRAP: Power Clean + Jerk

1st round: 35kg
2nd: 40kg
3rd: 45kg
4th: 50kg

SQUATS

Back Squat:

1x10 @60kg
1x8 @70kg
1x8 @75kg
1x8 @80kg

Front Squat:

3x5 @60kg

30' AMRAP w. partner, YGIG style
1000m row
75 DU/150 SU (each, YGIG)
50 wall ball
25 burpee over bench
10 partner deadlift @100/70kg

5 sets of 12, 10, 8, 8, 6 reps:
• Incline Dumbell Bench Press 30°
• Strict Pull-ups
Weight: 40%, 45%, 50%, 55%, 60% of 1RM Bench Press. Bodyweight or weighted pull-ups, no kipping. Rest 2 min between sets.