E2mom x 8:
- 2 split jerks @65%->
Räkistä
Build to moderate heavy

A: Shoulder press 1rm
B: Bench press 3set
C: Pec dec 3x10
D: Triceps push downs 3set

20 min amrap

• 1 min Erg @85%
• 1/2/3/4/5…. Hang clean and jerks 2x17.5 kg DB
• 2/4/6/8/10…. Reverse lunges w. Dumbells

300
5.45

30min:

10min Row
10min Bike
10min Ski

LÄMMITTELY
n. 1min / liike
1. AKK - lankku - negatiivinen punnerrus - kobra
2. Skorpionikierrot
3. Hyvää huomenta
4. Seinäkyykky
5. Punnerrus kuminauhalla
6. Tuulimylly

VOIMA
3 x 8 lattiapunnerrus
3 x 8 yhden jalan mave

AMRAP 10min
10 x levypaino tempaus
10 x mave + lankku
6-10 cal laite

500m row
then 3 rounds of
10 z press
7 ring row
6 bulgarian split squat e/s

---

5 rounds For Quality
12 toes on plate RDL, 2x 25/17.5kg
4 sandbag over shoulder 60/45kg
10m sled push (medium weight)

AF WEEK 15, Day 2

GYMNASTIC STRENGTH:
EMOM x12

1) 10-20sec Chin over Bar Hold
2) 10-20sec Ring Support
3) 10-20sec Hollow Hold
4) 10-20sec Handstand Hold (free or against the wall)

Target: execute hold with perfect form

Back Squat

1 x 5 x 65%
1 x 5 x 75%
1 x Max x 85%

Rest btw sets 3:00 - 4:00

Every 1:30 x 6 (9 mins):
1 Power Snatch @70-80% 1RM