Block snatch (above the knee), Go every 2:00

2 x 3 @ 65+%
3 x 2@ 70+%
3 x 2 @ 75+%

– Drop the bar between each rep, reset and go.
– 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).

1x3x63
2x2x73
2x2x83

c2b strenght 3/3

3x
3-5 ring pull ups
10 seal row
20 banded lat pull down
-rest as needed

Pogo jumps

3-4 x 0:15, go every 2:00

– Focus on rhythm, minimal knee bend, bouncing purely from the ankles to build baseline Achilles stiffness.

Clean pull + hang clean pull above knee + hang clean pull below knee + slow down to the ground. Heavy weight!

8x AMRAP3 mins alternating between:
A:
Dumbell "Chief"
3 DB Clean @2x22,5/15kg
6 DB Push up
9 DB squat
REST 1 min

B:
5 Burpee over the rower
10 cal machine
15 medball clean@9/6kg

AF WEEK 48, Day 2

STRENGTH (3/4)

Back Squat 5x3

RIR 1-2
Rest 2-3min between sets.
Do more work compared to last week.

Strict Press

A) Build To Heavy 1RM (kokeile pr jos lähtee)

*E3MOM

Push Press

• 4x3 (TnG)

*RIR 1, Isompi ku viime vkolla
*E2MOM

Pull Up
4 Sets Of:

• Max Reps Of: Wide Grip Pull Up (RIR 1-2) *rest 30s
• 5-10 Reps Of: Chin Up *rest 3min

Metcon

4 Rounds For Time:

• 20 GHD
• 10 bMU
• 8/8 Pistol Squat

Accessories

4 Rounds For Quality:

• 10-15 Ring Push Up + 30-45s Ring Plank
• 10-15 Banded Face Pull
• 10 Lu Raise (2x Plate)

10min E2MOM
3 Snatch

Start with 50% of 1RM and increase by 10% each round to finish around 90%

2x2x40
2x2x46
1x49
1x51