*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@40%, 5@50%, 5@60%, rest btw sets 2-3min

3x5

OHS (70-80% of 1rm snatch)

Dumbbell Circuit, 4 to 5 rounds, light load, easy pace

6/side Single-arm DB bench press
12 Renegade rows, alternating
6/side Single-leg, single-arm DB clean and press
6/side Single-arm DB hammer curl and press
6/side DB box step-up
Rest as needed after each round

AF WEEK 42, Day 2

CORE:

3-6-9-6-3
V-Up
Tuck-Up
Sit-Up

For the burn!
You can use a rep scheme of 4-8-12-8-4 if wanted.

3:00 Run @ easy
2:00 BikeErg @ moderate
1:00 Run @ Hard
+
8 Scapular push-ups
5 Scapular pull-ups
3 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Tension swings (sponge/block between feet)
3-5 Pike compression slides
+
3 Supine kipping pull-ups (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snaps to the bar
3 Jumping bar muscle-ups with hip snaps
+
Build up to working weight for barbell movements
* Practise other movements between sets
+
1 or 2 rounds
200m Run
6 Thrusters @ workout weight
4 Bar-facing burpees
2 Bar muscle-ups
500m BikeErg
6 Toes-to-bars
4 Power snatches @ workout weight
2 Overhead squats

6 sets of:

250m easy row @50% effort
250m FAST row @90-100% effort

*voit asettaa monitoriin 6 x 500m vedot, rest 0:00. Tai 12 x 250m, rest 0:00.

SCORE: total time

snatch complex

E90s

9x 1 power snatch + 3 hang snatch (70-77%)

RestDay

2@105%, 2×2@110%, sn-%, rest btw sets 2min

With pair YGIG:
AMRAP 40
800m row
80m wheel barrow
80 box jump overs
80m DKB farmers carry
80 DDB push press
80m DDB walking lunges
80 plate sit up
80m shuttle run