LÄMMITTELY
Kiertoharjoitus - 2 x 45s./15s.
1. Lankussa ylävartalon kierrot
2. Bird - dog
3. Lapapunnerrus
4. Sivulankussa yläkropan kierto oik. + vas.
5. Dead bug kp:n kanssa
6. Ylöstyöntö mini vk

KÄSILLÄSEISTONTA
Vapaata treeniä n. 10min

AMRAP 12min
10 x wall ball
10 + 10 x käsinpaino tempaus
10 stepperin/boksin ylitys
10 linkkari

3-4 rounds
15 kcal Ski
7 hspu
15 ghd
Quality

Back squat 1x7, 3x5

1) LIFTING

A) OHS: E2MOM X6

Set 1-2: 3 OHS @65-70%
Set 3-4: 2 OHS @70-75%
Set 5-6: 1 OHS @75-80%

B) Squat Snatch E2MOM X9

Set 1-3: 3 TnG Squat Snatch @70-75%
Set 4-6: 2 TnG Squat Snatch @75-80%
Set 7-9: 1 Squat Snatch @80-85%

C) BB Cycling

4 Sets of: 40s on/80s Off:

• Amrap: Power Snatch @42.5kg

2) METCON

2 Sets Of:

AMRAP 6:

-15 Thruster @35kg
-10 T2B
-15 Cal Row

-Rest 4min between sets-

3) ACCESSORY

4X FOR QUALITY:

-30/30s Side Plank
-15/15 KB Side Bend
-20-30 Russian Twist w/plate

AF WEEK 17, Day 1

ACCESSORY:

3x15 Pull-Over

Big stretch, moderate loading.

Complete as many rounds and reps as possible in 12 minutes of

• 5 pull-ups
• 10 knees-to-elbows
• 15 goblet squats

♀ 35-lb kettlebell
♂ 53-lb kettlebell

CLEAN PULLS

4x2 @95%

40-30-20-10 reps for time:
• Wall Balls 20/14#
• Deadlifts 155/105#
Goal: under 10 min. To achieve this, you’ll need to complete the set of 40 in 4 min (04:00), the set of 30 in 3 min (7:00), the set of 20 in 2 min (9:00) and the set of 10 in under 1 min (< 10:00).

1 + 1 + 2 x heavy complex

For time:
• 4-3-2-1 Muscle Ups
• 4-3-2-1 Deadlifts 255/175#
• 40-30-20-10 Sit-ups
• 40-30-20-10 Air Squats
Perform 4 muscle ups then 4 deadlifts then 40 sit-ups then 40 air squats then 3 muscle ups and so on. If unable to perform muscle ups, substitute them with 4-3-2-1 chest-to-bar pull-ups + 4-3-2-1 dips. Goal: 8,5 min.