Pendlay row 4x8 reps (RPE 7)

AF WEEK 38, Day 3

ACCESSORY:
2-3 rounds, go by feel:

1) 8+8 Heel Elevated Split Squat (load anyhow)
2) 10-15 Lateral Raise or Lu Raise

RIR 3

W/ partner for time, YGIG divide anyhow
30 box get over (60/50)
50 Deadlift
40 bar over burpee
40 hang power clean
50 bar hop over
30 stoh

TC: 17
Skaalaus: Painot sellaiset, että pystyisit freshinä tekemään stoheja ainakin 5-10 toiston sarjana

A)
5 rounds - 2’ rest between
5 dead clean + thruster @heavy

B)
EMOM 16’
1: 3 clean and press @as heavy as your press allows
2: 5/5 single arm row
3: 5 double KB front squat
4: 12 Russian swing  

Hi hang-hang-squat clean-jerk
3 high jumps at high box

Snatch exersices
~10min
3-4× with barbell / very Light weight , perfect technique
A.1) Muscle snatch from hip ×3
A.2) Muscle snatch from floor with no contact ×3
A.3) No feet tall snatch ×3
A.4) Tall snatch ×3

B.1) Snatch pull from floor to above knee + snatch pull from floor to power position + low hang snatch 1+1+1
~12min

C.1) Snatch grip push press behind neck w/3.sec pause @catch + ohs w/3.sec pause atg Adding weight, tecnique comes first!
3+1 ~12min

D.1) Overhead Squat w/double bounce
10min 2reps @every 2 minutes

moderate weight

5 x 8

OPTIONAL COOL DOWN
1-2 SETS FOR QUALITY
200m Cool Down Walk
10 Cat/Cows
5 Bodyweight Jefferson Curls
-Rest as Needed b/t Sets

40min EMOM:
1) 5x Power Snatch
2) 5x Power Clean & Jerk
3) Round of Cindy
4) Rest