2 rounds
6 DB power clean overs
6/side Half kneeling seesaw presses
6/way Scapula rolls
6 Kneeling goblet get-ups
+
Build to workout weight for power cleans and STOH
* Practice a few sets of the other movements between weights as you build up
+
1-2 rounds @ increasing pace and load
2 Bar muscle-ups
4 Power cleans
2 Shoulder to overheads
4 Box jump overs
2 Lateral burpees over the bar
– Rest 1:00 between rounds –

Bench press

4 x 8 @ 74+%1RM, rest 2:30-3:00 b/t sets

AF WEEK 49, Day 3

CONDITIONING
4x4min ON-3min OFF (A+B+A+B)

A: AMRAP 4
15/12cal Echo
15 STOH

B: AMRAP 4
15/12cal Ski
15 Hang Power Clean

RPE 4-5 when working.
Target: 2+ rounds each interval.
This is working in your threshold limit.

Rxd: 40/30kg.
Masters: 35/25kg.
Advanced: 50/35kg.

LÄMMITTELY

3:00-5:00 minuuttia vapaavalintainen ergometri.
Sitten 8:00 min EMOM:
1-2) 5-10 Overhead squat
3-4) 4-6 Muscle snatch
5-6) 4-6 Snatch balance
7-8) 3-5 Snatch

---

TEMPAUS

Tempaus,
10 x 2.
Nosta 1:30 min välein. Aloita 55% ja nouse 80% asti.

TYÖNTÖ
Raaka rive + vauhtipunnerrus + työntö,
10 x (1+1+1).
Laske painot vauhtipunnerruksen ykkösmaksimista.
Nosta 1:30 minuutin välein. Aloita 55% ja nouse 85% asti.

---

BONUS

Niin monta kierrosta ja toistoa 10:00 minuutin aikana kuin mahdollista:
15 Kahvakuulaheilautusta (täysi liikerata)
10 Istumaannousua
15 Vauhtipunnerrusta
10 Istumaannousua

Keskiraskaat painot, joilla voi luukuttaa toistoja sisään ripeästi.

AF WEEK 47, Day 2

CONDITIONING
E90sec for 3 rounds (27min)

1) 12-20cal Machine
2) 2-5 Push-Up to L-Sit (parallettes or use KB handles)
3) 12-20cal Machine
4) 1-3 Rope Climb
5) 12-20cal Machine
6) 5-15m Handstand Walk

Overall RPE 3, mostly in your comfort zone.
Machines with RPE 2-3. Concentrate on your bodyweight
movements. Execute reps with perfect form. There should be rest
after bodyweight movements, machines can be done full 90sec.
Scaling:
Decrease rep scheme
HSW→ 2-4 Wall Walk

AF WEEK 47, Day 3

WEIGHTLIFTING (2/2)
Every 90-120sec:

A: 3 set: 3 Muscle Snatch, touch and go.

Work up to a heavy, technical triple of the day.

B: 3 set: Power Snatch + OHS + Hang Squat Snatch (above the knee). TnG reps.

Work up to 70-75% of 1RM

C:3 set: Hang Squat Snatch (below the knee) + Squat Snatch. Drop and Go reps.

Work up to 80-85% of 1RM

Rest as needed between A, B and C.
Target: add 2,5-5% compared to last week or go with the same loadings

Warm Up
2 rounds
2 min cardio
4 inch worm + push up
4 russian baby strech
8 plate gtoh
8+8 plate halos
8 cossack squats
then take warm up set for deadlift 2 times and go for 5 reps.

Strenght
4x Supersets :
6-8 sumo deadlifts
6-8 seated db/kb strict press
rest 2-3 min bwn sets

Accessory Work
3 sets
6-8 double db power cleans + push press from floor
10-12 front rack step back lunges
16-24 alt leg v-ups
rest 2-3 min bwn sets

AF WEEK 47, Day 3

ACCESSORY:

1-3 rounds, go by feel:

1) 12 Pull-Over
2) 10-20 GHD Sit-Up

RPE 3-4

Gymnastics for quality
30min

ADVANCE
1x1m free handstand (free HSPU)

INTERMEDIATE
Handstand walk

BEGINNER
Wall walk and shoulder taps

WOD
AMRAP 8min
YGIG

5 burpees
3m HSW

Scale as needed

1: pull-ups
2: wallwalks
3: air squats