A,
2 Power Clean & Jerks, pick load

Every 1 min for 10 mins.
65-75% 1RM

B,
Teams of 2 - for time:
70 Thrusters, 52/34kg
70 Box Jump Overs, 60/50cm
70 Hand Release Push-ups
Farmer Carry, 24/16kg, 70 m

Work can only be done while the partner is holding their bar in the front rack. Break up however you want but you must finish one exercise before moving onto the next.

Goal: Sub 20 min

C,
For quality:
Bottom Overhead Squat Hold, 20/15kg, 3x 30 secs
Chin Over Bar Hold, 3x 15 secs

A: Weighted ring chin ups Supinated 5x5
B: For time:
5-10-15-20-25-20-15-10-5 Rkb swing
C: DB biceps curls 2xMax

EMOM20
A) 10 Box jump
B) 10 alt. DB snatch 16/12kg
C) GHD
D) STOH 16/12kg
C) 10 Burpees

E2MOM 10
5 Front squat from the floor 60/55kg

Shoulders/Arms

Warm Up
Crossover Symmetry Protocol

Superset #1 - 4 Sets
A1 Shoulder Press - 8 (Same weight all sets)
A2 Bent over Rear delt raise - 12

Superset #2 - 4 Sets
B1 Single Arm Dumbbell Press - 10/10
B2 Plate Bus Driver - :30 mp

Triset -3 Sets with dumbbells
C1 Biceps Curls - 1 minutes
C2 Lateral Raise - 1 minutes
C3 Triceps Extension w band - 1 minutes
C4 1 minutes rest

3 rounds for Quality:
- 10 GHD sit-ups
- 10 GHD Back extensions
- 20 (10 per side) Seated Twist
- 5/5 WindMills

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

AF WEEK 22, Day 2

CONDITIONING:
For time:

3k Run
30 Burpee Pull-Up
2k Run
20 Burpee Pull-Up
1k Run
10 Burpee Pul-Up

RPE 4-5. Target: sub 37min. Time cap 60min.
This is our longest metcon of the week. Push the pace with the
runs and be consistent with your burpee pull-ups. Strong finish in
the last run.
Tailoring Options:
Run: go for 2k-1,5k-1k
Burpee Pull-Up→ Low bar burpee pull-up

Takakyykky 5x5 82-84%

Leuanveto 1xmax+3x50%

Punnerrus lisäpainolla 3x6-10

Yhden jalan mave 2x7/jalka Paino ristikkäisessä kädessä

Sivutaivutus 3x15

I-Y-T maaten, levyt 2x10/asento

Max Reps Unbroken TTB ( RPE 9/10 )

Rest 3:00

2 x 70% TTB OF Max Reps
1 x 60%

Rest 2:00 between sets.