11' AMRAP
10 no push up burpee
10 box jump
10 trx T row

Parina kyykky käyntiasennossa.

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

LÄMMITTELY
Liikkuen aktivoinnit ja availut

VOIMA
4 x 6-8/puoli kyykky käyntiasennossa
4 x 6-8/puoli tuulimylly

EMOM 12
5-8 kcal pyörä
5-8 kcal soutu
5-8 kcal hiihto
Lepo

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

-strict ring muscle up & progressions
-jump rope skills double unders, cross overs, triple unders

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

Gymnastics

A) Practice rMU for 5-10min

B) rMu

B1) 1 Set Max Reps

B2) EMOM X12

1: 1 Set of rMU (60-70% of Max Reps)
2: Easy Bike

Ring Strength

4 Rounds:

• 20-30s Chin Over Rings Hold

rest 30s

• 5-10 Ring Dip (kipping)

rest 30s

• 20-30s Ring Support Hold

rest 2-3min

Strength

A) 3x Superset:

• 1 Set of Banded Pull Up (vihree kumppari)
• 10-15 Banded Face Pull

*rest 2-3min between rounds

B) 3x Superset:

• 10/10 Bent Over DB Row
• 10/10 DB Bicep Curl

*rest 2-3min between sets

Lepo 1-1,5min.

-lonkka, rintaranka ja yläselkä pääosissa 👹

Score: kirosanojen yhteismäärä