1. 5-8 pull-up (ub)
2. 10 push-up
3. 15-20 abmat
4. 6-10 shoulder press

Cash-out:

2000 m row

AF WEEK 39, Day 1

WEIGHTLIFTING:

A: E90-120sec x7:
Low Hang Squat Snatch + 1 Squat Snatch.

Touch and Go. Target: find heavy of the day.

3 rounds

1:00 ERG
5 scapula pull-up
5/5 windmill
15 banded pull aparts

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

TAI
- kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

SNATCH + OHS + SOTS PRESS
5[1+2+1]@kevyt pal 2min

SNATCH + SNATCH Above Knee + OHS
5[1+1+1]@kevyt pal 2min

BOX JUMP Strength Leg
5x6 pal 2min

4x6 shoulder press in split position

1. 5+5 db hang clean and jerk
2. 30-60s plank
3. 20-40m Db fr carry
4. 20-40m d-ball carry OR 4 d-ball over the shoulder
5. Rest

Push Press

8-8-6-6-4-4, AHAP

A,
1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(1+1+1)

B,
For time:
10 Thrusters @61/43kg
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

Goal: sub 7 mins

Optional Recovery/Endurance:
At the end of the couplet bike, row, or jog at a moderate pace till the clock hits 15-20 mins.

C,
Push-ups 3x8

Rest as needed between sets.

Perfect reps. Add weight or band tension if this is easy. You can challenge yourself by doing these on the rings or with feet elevated with either variation if you like. Sets should be near but not to failure.

3:00 easy bike or row

Barbell warm up

Then 5:00 to warm up to a heavy 2 rep max

Hang squat clean
EMOM x 10
2 reps as heavy as possible

Zercher squat 3x3.