Power Snatch

EMOM x5:

• 3 DnG Power Snatch @60-75% (build up)

rest 3min

E90SEC X5:

• 2 DnG Power Snatch @75-85%

rest 3min

E2MOM Till Failure:

• 1 Power Snatch @85-100%

Metcon

4x4min On/2min Off Alternating A&B

A)
- 12 Cal Row
- 10 Heavy DB Snatch @22.5kg
- 8 bMU

B)
- 50 DU
- 15 T2B
- 10 Heavy KB Swing @28kg

Strength + Accessories

A) 3x Superset:

• 10-15 DB Incline Bench Press
• 10-15 Feet Raised Ring Row

B) 3-4 Rounds:

• 10-15 No feet hang muscle snatch no rest
• 1 Set of Push Up (go close to failure) no rest
• Max Reps Strict Press (empty BB)

*rest 3-4min

AF WEEK 44, Day 3

WEIGHTLIFTING (2/2)

A: E2MOM x6:

Hang Muscle Snatch (above the knee) + Muscle Snatch + Hang Power Snatch
(above the knee) + Power Snatch + Squat Snatch.

TnG reps.
Target: add 2,5-5% compared to last week. Work up to a heavy combo of the day.

B: EMOM x6: 2 Power Snatch, TnG + 3 High Box Jump (low box, high catch)

Use 65-70% of 1RM Power Snatch.
Target: add 2,5-5% compared to last week.

E2MOM16

Back squat

3x3
2x2
3x1

Liikeparina tgu istumaannousun kanssa.

HSW prep – 1-2 rounds of:

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps
2-3 Handstand pivots

WU

Speeds

CF
Perushuttua
Mavea jossain muodossa

30min rowing

AMRAP 8

Handstand walk for distance*
* If you get to 200m you are done

Shoulder press 3x5

AF WEEK 1, Day 3

CONDITIONING:
EMOM x42 (6 rounds)

1) 8-12cal Row
2) 1-2 Rope Climb
3) 8-12cal Ski
4) 5-15m Handstand Walk
5) 8-12cal Bike
6) 8-12 Pistol Squat
7) rest

Overall RPE 3, this should be in your comfort zone. Machines
super easy, work on your gymnastics