3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Zone 1:
A (timer):
-SB Front stepping Lunges x 10 (yhteensä)
-SB Reverse Lunge x 10 (yhteensä)
-SB Row x 10

B:
-Seated Ski

Zone 2:

A With pair (timer):
-Heavy Sled Push 25m

B With pair:
-KB Swing 15-20 (Both)

Zone 3:
A (timer):
-DB Military Press x 6
-DB/plate Hammer curl x 6
-DB/Plate Oh Tricep Extension x 8

B:
-Run (easy pace)

Zone 4:

A(timer):
-BB Deadlift x 8
-BB Front Squat x 8

B:
-Plate Russian twist x 6
-Side Lying Oblique Crunch x 6
-Plate Single Leg Hip Bridge x 6

-1 round
-Work 8min / Rest 45s
-8 Athletes per station

1: 3 pull-ups + 6 push-ups + 9 air squats
2: 9 cal bike erg
3: 3+3 single arm devils presses
4: 9 cal row
5: max reps box jump-overs (0:45)
6: 9 cal bike erg
7: 8-10 burpees to target
8: rest

Clean And Jerk

A) Build Up To Days Heavy 1RM

• C&J

B) E90SEC X9

Set 1-3: 1 C&J @90% from days max
Set 4-6: 2 C&J @80%
Set 7-9: 3 C&J @70%

Metcon

AMRAP 20:

10-20-30-40…etc

• Cal Row
• T2B
• WB

Accessories

A) 3x Superset:

• 30m Backwards Sled Drag
• 10-15 Slider Hamstring Curl

*rest 3min between sets

B) 3-4x For Quality:

• 15/15 Weighted Calf Raise
• 10/10 KB Hip Flexor Raise

Isometric holds – 3 Rounds

0:15-0:30 Ring support hold
0:15-0:30 Chin over the (pull-up) bar hold
0:15-0:30 Bottom of ring dip support
0:15-0:30 Hanging L-sit hold

Clean And Jerk

A) Build Up To Days Heavy 1RM

• C&J

B) E90SEC X9

Set 1-3: 1 C&J @90% from days max
Set 4-6: 2 C&J @80%
Set 7-9: 3 C&J @70%

Metcon

AMRAP 20:

10-20-30-40…etc

• Cal Row
• WB
• V-Up

Accessories

A) 3x Superset:

• 30m Backwards Sled Drag
• 10-15 Slider Hamstring Curl

*rest 3min between sets

B) 3-4x For Quality:

• 15/15 Weighted Calf Raise
• 10/10 KB Hip Flexor Raise

COMPLEX
Snatch Pull x Squat Snatch
2x5 @50%
3x5 @60%
1x2 @70%
1x1 @80%

Split Jerk
2x5 @50%
3x2 @60%
1x2 @70%
1x1 @80%

Front squat
3x7 @50%
3x3 @60%
2x2 @70%
1x2 @80%

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

LÄMMITTELYT
Kuminauhalla yläkroppa
Minivk lantionseudun aktivointi
Availut ja kierrot

CORE
2 kierrosta - 35s./liike
1. Dead bug vk kanssa
2. Pallon kanssa istumaannousu + kierto
4. Ojennus päinmakuulla
5. Lankku - variaatiot

AMRAP 15min
40m farmers walk
10 lp suorilla käsillä stepperin/boksin ylitys
10cal soutu/hiihto
10 thruster

AF WEEK 14, Day 3

WEIGHTLIFTING:
E90-120sec: C&J

A1) Clean & Jerk: 5 x 2 @ 65–70% Drop and Go reps.

A2) Jerk (from rack): 4 x 3 @ 65–70%

Target: Groove dip/drive and achieve perfect lockout every rep. Cleans are squat cleans.

Loading Rules:
1) Missed jerk = reduce weight
2) If clean is easy but jerk fails, weight is still too heavy
3) Do not chase missed lifts more than once
4) Maintain consistent technique across all sets