1:30/1:00/0:30 of each @ increasing pace
1) Row
2) Run
+
2 Rounds
5 Inchworms
5 Scapular pull-ups
+
2 rounds
8 Hip hinge abductions
8 Scapula push-ups
8 Tension swings
8 Handstand shoulder shrugs
+
2 rounds
5-10 Scapular rolls
5/side Single-leg DB snatch
5 Kneeling jumps
+
Build to workout weight for DB snatches
* Practise sets of chest-to-bars, Box jump overs, and HSPUs between sets
+
@ workout weight
200m Run
4 DB snatches
6 Chest-to-bar pull-ups
12/8 (cal) Row
8 Box jump overs
4 Handstand push-ups

LÄMMITTELY
Kuminauhajumppa hartiarenkaan alueelle

Availut/aktivoinnit koko kroppa
• AKK - lankku
• 90/90 takakäden kurotus + kierto kohti takajalkaa
• 90/90 jalan nosto ja kierto eteen
• Toispolviseisonnassa jalka sivulla venytys + lonkan sisäkierto
• Skorpioni
• Kylkimakuulla käden pyöräytys
• Kädet selän takana lapojen lähennys

VOIMA AMRAP
20min
10 x gorillasoutu
10 x maljakyykky
10 + 10 x dead bug
10 + 10 yhden jalan lantionnosto
10 + 10 x toispolviseisonnassa pystypunnerrus

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

HYROX GAMES:

TC 38min:

500m run to start the game

Dice numbers

1. 200 m Row
2. 2 Sled push
3. 60 m Farmers carry
4. 200 m Ski
5. 12 burpee to plate hop
6. 20 m Walking lunges

At 12 min & 25 min mark = 500m run

IN THE GAME 1 EXERCISE = 1 POINT
LAST 6MIN 1 EXERCISE = 2 POINTS

FINAL POINTS: —>

WALL BALL FINISHER

0-19 = 90
20-24 = 80
25-29 = 70
30-34 = 60
35-39 = 50
40-44 = 40

WARM UP 10min and OLY TEHNIQUE DRILL before snatch AND clean & jerk

---

PAUSE BACK SQUAT *3-5sec pause in the bottom
3@barbell, 3@40%, bs-%, rest btw sets 2min

BACK SQUAT
5@50%, 3@60%, 2@70%, 1@80% - 100+% - find your 1RM of the day! rest btw sets 2-3min - varmistajat sivuilla

*takakyykyn jälkeen jatka ohjelmaa niin pitkälle kuin ennätät

---

SNATCH
1-2×3@barbell, 1@50% - 60% - 70% - 60% - 70%, sn-%, rest btw sets 2min

---

CLEAN + SPLIT JERK *split jerk other side next sets
1-2×2× 1+1@barbell, 1+1@50% - 60% - 70% - 60% - 70%, jerk-%, rest btw sets 2min

AF WEEK 17, Day 2

CONDITIONING 1:
EMOM x20:

1) 6 Heavy DB Snatch (3+3)
2) 2-3 Rope Climb
3) 10m HSW or 2-3 Wall Walk
4) 6-9 Box over Jump 75/60cm or higher
5) rest

Overall RPE 3-4. This is not all out. You could continue 1-2 more rounds with the same intensity. Choose a heavy DB for the snatches. Advanced atheltes can do legless rope climbs. Choose rep schemes to support your fitness level.

Sarjat x10, x8, x6

WARM UP 10min and OLY TEHNIQUE DRILL before snatch

---

SNATCH PULL to HIP + SNATCH from MID-THIGH + OHS
2+2+2@barbell, 3-4× 3+2+6@67-72%, sn-%, rest btw sets 1,5-2min

---

FRONT SQUAT
3×4@80%, fs-%, rest btw sets 2-3min *2@up to 75%

BACK SQUAT *continue with a back squat after the front squat, put the working set load directly
2×6@80%, bs-%, rest btw sets 2-3min

---

video: SNATCH PULL to HIP

video: SNATCH from MID-THIGH 0:28

AF WEEK 47, Day 1

CORE:
1-2 superset:

1) 10+10 KB Lateral Flexion
2) 10 Box Pike-Up

Target: feel the burn!

Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
30 Single-unders
+
2 Rounds
20 Speed rope skips
4 Inchworms
6 Scapula push-ups
8 Push-ups
+
Build up to workout weight for ground to overheads
* Few sets of double-unders and bar-facing burpees between weights
+
@ Workout weight
400m Bike Erg
15/12 (cal) Row
10/7 (cal) SkiErg
20 Double-unders
4 Ground-to-overheads
6 Bar-facing burpees