Power Clean

A) 3 Sets (Above knee from blocks)

• 1 Power Clean (E2MOM) 70-75%

B) 3 Sets (Below Knee from blocks)

• 1 PC @80-85% E2MOM

C) 3-5 Sets (From floor)

• 1 PC @85+% E2MOM

Clean Pull

• 4x1 @110-120% *rest 2-3min

Front Squat

• 4x5 Tempo FS @3s Down, 1s pause in bottom

Metcon

4 Sets Each For Time:

• 10 Clean and Jerk @45kg
• 15 Bar Over Burpee
• 20 T2B

-rest 2min between sets-

Accessories

A) 4 Rounds For Quality:

• 10/10 1-Leg DL (2x DB)
• 45-60s Spanish Squat Hold

B) 3-4 Rounds For Quality:

• 10 Strict T2B
• 10/10 1-arm Banded straight arm lat pull down

25' AMRAP, YGIG

25 burpee
50 cal row
25 wall ball
50 KB swing @ 24/16kg
25 box jump
50 ttb

BENCH PRESS

4x8 @80%

Every 3min

AF WEEK 42, Day 2

STRENGTH (2/4):

Back Squat 5x5.

Rest 2-3min between sets. All sets across (same loading).

Target: do more work compared to last week (2,5-5% more loading).
RIR 2

10 90 to 90
10 scorpions
10 jefferson curl to squat
0:30/side copenhagen plank
8 snow angels on bench
10 toes to posts
8+8 box pigeons
10 medball deadbugs
10 turtle squats
1:00 v-sit stretch

Alkuun tempaus tekniikan hiomista..

3 kierrosta aikaa vastaan
400m soutu
45 abmat istumaannousu
15 tempaus oikea käsi
15 tempaus vasen käsi
15 kuulan yli burpee

4 rounds @ steady pace
8 Blackburns
8 e/side 90/90 to external rotations
8 e/side Half-kneeling KB bottoms-up presses
4-minute Row
4 rounds @ steady pace
4/side Tactical ankle rocks
20 Hanging scapula rolls
4 Pike thoracic extensions
20m e/side Front rack + overhead carry
4-minute Assault bike @ RPE 3-4

For time

• Run 5,000 meters

For time w. partner, YGIG style
100 cal row
80 wall ball
60 burpee
40 alt. DB snatch @22.5/15kg
20 pull up
10 wall walk
20 pull up
40 alt. DB snatch @22.5/15kg
60 burpee
80 wall ball
100 cal row

T.C.: 35'

8 x (1+3)

Go every 2:30