Gymnastics skill

Strict ring muscle-up prep – 2 to 3 rounds

3 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
5 Back support slide throughs
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

Power snatch

4x4 reps @65-70%
3x3 reps @70-75%
1x2 reps
4x1 reps @75-80%

Optional c2b capacity:

tee tää mieluusti kärkeen alkulämpän jälkeen

4 rounds:
3-6 c2b (kippi tai perhonen)
1min easy bike
3-6 c2b
2min easy bike

Back squat 1x7, 3x5

AF WEEK 17, Day 1

ACCESSORY:

3x15 Pull-Over

Big stretch, moderate loading.

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

AF WEEK 12, Day 1

CONDITIONING:
For time:

21-15-9 Wallball
15-12-9 Pull-Up or C2B
12-9-6 Power Clean

First 21 WB + 15 Pull-Up + 12 PC…

RPE 4.
Target: Unbroken wallballs and pull-ups. Big sets with the cleans. Hard but sustainable. Can you go sub 6’ Time Cap 10.

Rxd: 60/40kg.
Masters: 50/35kg.
Advanced: 70/50kg

3x superset

20 Double DB Strict press
10 Lateral raise

Kyykky

ATPF WEEK 32 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