EMOM 12

1) Rope climbs (0:40/0:20)
2) Overhead squats @ 50%1RM OHS (0:30/0:30)
3) Row @ easy pace

Flow. Work for 40-seconds on RC, 30-seconds on OHS, and the full minute on the row.

Intent. One (1) unbroken set (for OHS and AMAP for RC) on each minute to accumulate as many repetitions as you can. Aim to not go to failure on the sets.

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

4 rounds for time:
• 21 Wall Balls 20/14#
• 12 Dumbbell Power Snatch 50/35#
Perform 6 DB snatches per arm, per round, in any order/sequence. Goal: 7 min.

Back squat 80kgx5
Front squat 80kgx5
Reverse lunge 60kg x10

LÄMMITTELY
2 kierrosta - 1 min / liike
1. Hiihto/soutu
2. Seinällä kierto + käden pyöräytys
3. Kyykky + soutu renkailla
4. Skorpioni

VOIMA
3 x 6-8 boksikyykky

TABATA 1
a) linkkari
b) russian twist

TABATA 2
a) etuheilautus
b) rengassoutu

TABATA 3
a) seinäkyykky
b) lankku

Takakyykky tai boxikyykky

3x 6 v1

Emom 9
1) 30-40s Kone
2) 4+4 Sivutaivutus kuulalla
3) 30-40s Viivahölkkä tai blokille/levypainolle askellus

AF WEEK 16, Day 1

WEIGHTLIFTING:

A1) E90-120sec x5: 1 Snatch @ 80–85%

A2) 2–3 singles @ 85–88%

Target: Sharp pull, solid receiving position.

EMOM 15 (0:40/0:20)

1) Strict toes-to-bars
2) Wall-facing handstand push-ups
3) Kipping toes-to-bars
4) Kipping handstand push-ups
5) Rest

Intent. One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets.

Movement options.
Toes-to-bar (strict/kip) → Toes-to-target height (e.g. ¾ way up, ½ way up, ¼ way up) → Knees-to-chest → Hanging knee raises → V-ups
HSPU (wall-facing) → Strict HSPU (facing away from the wall) → Standing HSPU variation of choice
HSPUs (kip) → Reduce ROM (ab-mat(s)) → Push-ups

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

For time: