7 sets of Split Jerk:
Set 1: 3 @ 68% of 1RM Split Jerk
Set 2: 2 @ 72%
Set 3: 1 @ 75%
Set 4: 2 @ 72%
Set 5: 2 @ 75%
Set 6: 1 @ 80%
Set 7: 1 @ 85%
*Rest as needed between sets.

Alternate B1/B2

B1. DB Bench press – 3 x 12-15 @ RPE 7 (3 RIR), rest 1:00 before B2

B2. Single-arm DB row – 3 x 8-12/side @ RPE 8 (2 RIR), rest 2:00 before B1

Penkkipunnerrus
6 60%
5 70%
4 80%
3 85-87,5%
2 87,5-92,5%
3 85-87,5%
4 80%
5 70%
6 60%

Vauhtipunnerrus+tempaus allepunnerrus+allepudotus 2+2+2
15,25,27,29

Tempaus ykkösiä
25,29,32,34,35

Työntöveto+rive+työntö 2x2+2+1 sitten 1+1+1
35,40
45,49,52,54

Rive+etukyykky 2s stopilla 5 x 1+3
45,45,45,47,49

Deadlifts
• 3 reps at 70% of 3RM
• 3 reps at 80% of 3RM
• 3 reps at 90% of 3RM

For time:
Run 4,5 km

5 Rounds, Every 2:30

10 Hang power snatches (UB)

You can build the weight up (ONLY if moving well) OR stay at the same weight

Intent. Improve your barbell cycling efficiency and stamina.

Starting Weight. 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs). 35/25kg (75/55lbs) or 30/20kg (65/45lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to do each set unbroken with quality repetitions. Start with a lighter load and build up IF moving well.

AF WEEK 37, Bomus workout, Engine

CONDITIONING:
3min ON-1min OFF for 4 rounds:
30/24cal Ski
15 RKBS
→ max rep box over jump

Score: box over jumps

RPE 4 when working Rxd & Masters: 24/16kg. Advanced: 32/16kg

Ski sub 2min, you should have 30+ sec to hit the box overs each round.

5-4-3-2-1 reps:
• Hang Power Cleans
Weight: 50%, 60%, 70%, 80%, 90% of 1RM.

2 Rounds Of AMRAP´S

AMRAP 5
15/11 Calories Row
10 Deadlift 50/35kg
10 Jumps Over Barbell
Remaining time Row Calories

Rest 3:00

AMRAP 5
20/15 Calories Bike
30 Reverse Lunges
30 Russian Twist 15/10kg
Remaining time Bike Calorie

Rest 3:00