A) 4 sets of:
8 kettlebell seal row
-rest 30-60 sec-
10 seated double dumbbell curl to press
-rest 30-60 sec-
12 double dumbbell lateral riase
-rest 2 mins-

• Choose weights so that the last 3-4 reps of each set are challenging. Use the heavier weights for the seal row while the light ones for the lateral raise.

B) AMRAP 10 mins
2 push-ups on dumbbells/kettlebells
20m farmer carry
4 push-ups
20m farmer carry
6 push-ups
20m farmer carry
…and so on until the time is up.

C) Weighted plank
2-3 sets:
30-45 sec hold with a plate on the back

Deadlift
• 10 reps at 45% of 1RM
• 8 reps at 55% of 1RM
• 6 reps at 65% of 1RM
• 4 reps at 75% of 1RM

Snatch

A) Build Up To Days Heavy

• 2 Power Snatch From Blocks (Above Knee)

B) Squat Snatch

• 5x1 @technical Heavy

*rest 3min between sets

C) Snatch Pull

• 5x1 @115-120%

Metcon

3 Sets:

• 20 GHD
• 10 Bar Over Burpee
• 10/20/30 Power Snatch @50kg, 40kg, 30kg

Rest 1:1

Accessories

A) 3-4x Superset

• 6/6 Front Foot Elevated Split Squat (2xDB)
• 45/45s Copenhagen Plank

20 scorpions
5+5 cossack squats
10 wall squats
10 jefferson curl to squat
1min/side couch stretch

2-3 Rounds

0:45/side Off-set (FR+OH) carry
8-12/side Powell raises
0:20-0:30/side Copenhagen plank”

Barbell bent over row 6x5

For time

• 800-meter run
• 40 double-unders
• 20 GHD sit-ups
• 10 ring dips

Shoulder press 2 RM, then max reps @ 80%

AF, WEEK 46, Day 2

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