lepo 1-2min

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

AMRAP12
- Maljakyykky x 10
- Russian heiluri x 10 (raskaalla)
- Ergo 1 min

3 x 4min AMRAP
- Burpee mave x 5
- Rive x 10
- Abmat istumaannousu x 12-15

Rivet yhdellä kädellä / kierros.
1min huili kierrosten välissä.

FINISHER
2 kierrosta:
- Raskailla kuulilla farmari pito 1 min
- Cardio sprintti (viivajuoksu / ergo) 1 min

Max rep burpees in 10 minutes.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Warm-up:
3 rnds:
250 m RowErg
10 wall ball
5 push-up
20 Double under

EMOM 15:
1) 5 kipping HSPU
2) 20 Double under
3) 20 sec Handstand hold

AMRAP 30 min:
1000m BikeErg (100m = 1 rep)
20 DU
10 wall ball (9 kg)
4 kipping HSPU
1 rope climb

1 kierros = 45 rep

2 rounds
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
3 Handstand wall walks to a plate
+
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
+
Prep the workout weight for the snatches
* Practise few short sets toes-to-bars between weights
+
@ workout weight
7 Toes-to-bars
3 unbroken power snatches
3 unbroken hang snatches
3 unbroken squat snatches

EMOM35, (50 sec ON: 10 sec OFF)
1. Row 8 cal + burpee over rower
2. T2B/pull-up/strict pull-up 6-10
3. Clean & Jerk 8-10
4. Echo bike 9-12 cal
5. Dead bug/plank
6. Wallball 15-20
7. Rest/babysitting🍼

2x5x81
2x3x88
7x88

AF WEEK 22, Bonus workout, Engine

CONDITIONING:
“Koneralli”
E4MOM x9: 21-15-9 cal Machines
(A+B+C+A+B+C+A+B+C, 36min total)

A: 21cal Row + 15cal Ski + 9cal Bike
B: 21cal Ski + 15cal Bike + 21cal Row
C: 21cal Bike + 15cal Row +9cal Ski

Alternate the order of the machines
each round.
Overall RPE 4.
Target: all rounds within 10sec. Can
you go sub 2:30 each interval?
To hit sub 2:30 you must push the
machines hard and keep the
transitions fast. This can be done with
RPE 3-4 if wanted by scaling the rep
scheme lower.

Scaling: use a rep scheme of 18-13-7
or 15-12-9 or 12-9-6