Split jerk x5

8x AMRAP3 mins alternating between:
A:
Dumbell "Chief"
3 DB Clean @2x22,5/15kg
6 DB Push up
9 DB squat
REST 1 min

B:
5 Burpee over the rower
10 cal machine
15 medball clean@9/6kg

AF WEEK 34, Day 1

WEIGHTLIFTING (3/3):
E90-120sec for 3 rounds:

1) Snatch Pull + Hang Snatch + Snatch
2) Hang snatch + Snatch
3) Snatch

Target: Add 2,5-5% compared to last week. Suggested loading (experienced lifters)
Set 1: 75–80%
Set 2: 80–85%
Set 3: 85–90%, then 1–3 additional singles up to 92–95% if technique remains solid.

5-5-4-4-3-3

Go every 2:30

BMU proge

AMRAP 10
1-2-3-4-5-6…. Bmu
15 cal row

• soutu rauhaksii

30 MIN

• 1 min erg (hard)
• 2/4/6/8… Deadlifts 2x24kg KB
• 2/4/6/8… Burpees

5 rounds for time:
5 HSPU
5 Ring dips
5 DB Pushups
5 DB presses

2.1
3 RM FRONT SQUAT

TIME CAP 5 min

2 min REST

10 x 2 min on / 1 min off:
A: 20/17 cal row + amrap burpee over rower
B: 20/17 cal ski + amrap wb
Alternate between A and B, 5 sets of A and 5 sets of B

Overhead press 8 rm