5 rounds for time:
• 15 Deadlifts 115/75#
• 10 Toes-to-bar
• 5 Strict Pull-ups
Goal: 9 min.

Paikkojen availut 5 min

Warm-up 00:30 / 00:30 x 9
1) Snatch lift-off
2) Hang muscle Snatch / Hang power snatch / Hang squat snatch
3) Press btn (snatch grip) / FS /Snatch balance

EMOM 9 min (light to mod):
4 sets: 3 Power snatch
1 set rest
4 sets: 2 Squat snatch

Every 2,5 mins x 5 (mod to heavy):
1 Squat snatch (merkkaa painot)

For Time:
5 RNDS:
3 snatch (42,5 kg)
3 burpee over bar

AF WEEK 9, Day 3 TEST WEEK

CONDITIONING:
4 rounds, with 2’ rest between

7 C2B
5 Power Clean
3 Thruster
30 DU
2min rest

RPE 4 when working.
Target: sub 60sec rounds. Go with unbroken cleans and thrusters!
Rxd: 50/35kg.
Masters: 40/30kg.
Advanced: 60/40kg

Scaling: C2B→ Pull-Up, decrease loading.

Deadlift 3x2

EMOM 16, 20 or 24 (0:40 work / 0:20 rest)

1) Bar muscle ups / Rope climbs, alt
2) Single-leg squats, alt
3) GHD sit-ups / Toes-to-bars, alt
4) Rest

Intent. Accumulate EXCELLENT repetitions in each movement, move at a steady pace and don’t push the movements to failure. In minutes 1 ja 3, you’ll alternate movements each round.
Number of rounds. you can choose 4, 5 or 6 rounds today.

Movement options.
Bar muscle-up → Jumping bar muscle-ups → Glide hip snap to the bar drill
GHD sit-ups → GHD sit-up to parallel → V-ups
Toes-to-bars → Toes-to-rings → ab-mat sit-ups
Single-leg squats → Single-leg squats to a band

3 Rounds
12 Weighted Glute Bridge
12 Weighted Sit-ups
4 Box Jumps

Sumo 3x2

Deadlift 6x7 @67,5% / 1 RM

Perhoset

Deadlift 3x1