4-5 rounds
5min ON, 1min OFF

1) 2-4 wall walk + 8-12 t2b / abmat sit ups + Easy row

2) 2-3 rope climb / 4-6 zombie climb + 10-15 wall ball @9/6kg + Easy row

• vuorotellen 1&2
• rauhassa, PK/VK1 alueella

E3mom 30min

2x hang power snatch
1x hang squat snatch

Block snatch + Overhead squat – 5 to 7 x 2+2 @ 74-79%, go every 1:00-2:00

OR

Clean + Front squat + Jerk – 6 to 8 x 1+2+1 @ 65%+1RM CnJ, Go every 1:30

AF WEEK 12, Day 1

STRENGTH:
Back Squat Wave (3/3)
3 rounds, with 3-2-1 reps. Rest 2-3min between lifts. No additional rest between rounds.

Target: do more work compared to last week. Last single RIR 0-1.

Wave 1: 3 reps @ 85% of 3RM (RPE 3-4)
2 reps @ 90%, 1 rep @ 93-95%
Wave 2: + 2,5-5kg.
Wave 3 +2.5-5kg

AF WEEK 12, Day 1

STRENGTH:
Weighted Pull-Up progression (3/3)
3 rounds:

3 Weighted Pull-Up @ 80-85% of 3RM, 30sec rest
2 Weighted Pull-Up, 30sec rest
1 Weighted Pull-Up
3min rest

All rounds with the same loading. RIR 0-1

Team of 2:
EMOM 48: 30s on / 30s off
Min 1-4 assultbike
Min 5-8 hand release burpee
Min 9-12 shuttle run
Min 13-16 row
Min 17-20 du
Min 21-24 ski
Repeat

4 x 6

45 min of basic conditioning

AMRAP 16
15 cal Bike erg, damper 10
10 KB Hang cleans
10 KB STOH
20 V-ups

10 sets:
• 3 Back Squats
Weight: 85% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.