Floating clean pull

3 to 4 x 5 @ 80-90%1RM clean, go every 2:30-3:00

• Note that the barbell doesn’t touch the floor between the repetitions on the floating clean pull – This is a high tension movement that will strengthen your posture on the pull and reinforce the proper pulling position from the floor (IF you do the drill correctly).

Bent over Rows + Romanian Deadlift

6 x ( 5 + 7 ) @ 3:00

Snatch

A) WU 3-4x

• 5 Snatch Pull + 5 High Hang Muscle Snatch + 5 Snatch Drop (empty BB)

• 3-5 Double DB Squat Jump (light)

B) Build to days heavy 1RM Squat Clean

C) E2MOM X5:

• 8 Cal Echo
• 1 Squat Snatch @85-90% from days 1rm

Front Squat

• 2x3 @80-85%
• 3x1 @90%+

*rest 3min between sets

Metcon

AMRAP 10:

• 9 Thruster @30kg
• 6 Cal Ski
• 4 Wall Walk

Accessories

A) 4 Rounds For Quality:

• 10/10 KB Gorilla Row
• 10-15 Lu Raise (2x plate)

B) 4 Rounds For Quality:

• 10-15 Banded Face Pull
• 10-15 KB Front Raise

ENGINE

EMOM x 35 (7 rounds)

Min 1: 12 Cal Echo bike
Min 2: 9 Thrusters + 20 DU
Min 3: 12 Cal Echo bike
Min 4: 8 Sumo deadlift high pulls + 5 Lateral burpees over the bar
Min 5: Rest

Bar @40kg

Core

3-4x For Quality:

• 10/10 KB Side Bend
• 20-30 Hanging Knee Raise
• 45-60s Ring Plank Hold

3 rounds for time:

15 cal row
12 wall ball
9 burpee

4 Intervals, alt A1/A2

A1. AMRAP 7
10/7 (cal) Air bike
3 Wall walks
5 SB cleans @ 70/45kg

– Rest 3.00 –

A2. EMOM 7 (0:40/0:20)
1) SkiErg for calories
2) Burpee box jump overs, 24/20″
3) Rope climbs
4) SB Squats @ 70/45kg
5) Rope climbs
6) Burpee box jump overs, 24/20″
7) SkiErg for calories

– Rest 3.00 –

These intervals are a blend of VO2max and muscle endurance stimulus. Main intent is to pick a challenging pace that’s still repeatable across each piece.
Effort. Work at an RPE of 8–9/10. You should finish each part feeling like you could have continued a bit longer if needed. You’re aiming for a steady, hard effort on both. If your pace drops off noticeably on the 2nd round of intervals, you likely opened too aggressively. Aim for repeatability, not survival.
Feel. These are intended as fast, hard intervals that are still sustainable for the 7-minutes and can be repeated with 3-minutes of rest. This means finding the right pace/reps/calories for each part that you can maintain through the interval (and recover in time for the next one).
Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles. Improve your movement endurance.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your pace in A1 hold steady across all rounds, or did any of the movements start to slow you down?
– Which movement in A2 challenged you the most, and how did you adjust?
– Were you able to start each minute on time and stay composed under fatigue?
– What are two (2) things you executed well? What’s one (1) thing you’d do differently next time to improve consistency or output?
Movement options.
Air bike → Row, BikeErg, Run
Wall walks → partial wall walk (half-way)
SB/d-ball clean → Lighter SB/D-ball → dual KB cleans @ 2 x 32/24kg (70/53lbs) or 2 x 24/16kg (53/35lbs)
SkiErg → Row, Air bike, BikeErg, Run
Burpee box jump over → lower box → burpee step over
Rope climbs → Pull to standing from the floor
SB squats → Lighter SB/D-ball → dual KB front squats @ 2 x 32/24kg (70/53lbs) or 2 x 24/16kg

WARM UP + TECHNIQUE 10-15min

1 rounds:
10 RDL *jerk grip
5 + 5 FRONT SQUAT + BACK SQUAT
5+5 SQUAT JUMP *syväkyykystä hyppy + DROP SQUAT *seisonnasta pudotus syväkyykkyyn, aktiivnen alasmeno - ei lysähdetä alle, tiukka keskivartalo - jalkojen levitys sivulle
5 STEPPING JERK BALANCE *both side, rytmi taka-etu
5 + 5 OHS + SNATCH BALANCE
5 + 5 + 5 TALL SNATCH + TALL CLEAN + TALL SPLIT JERK *lähtö koko jalkapohja lattiassa, terävä kääntö alle

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SNATCH *time cap 20min
1@climb to the maximum of the day, rest 2min

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CLEAN + JERK *time cap 20min
1+1@climb to the maximum of the day, rest 2min

Back squat

5x5 reps

AF WEEK 38, Day 3

WEIGHTLIFTING:
E90-120sec x6:

C&J
3 set: 1+3
3 set: 1+2

Target: This is more jerks bias lifting. Do not drop the barbell between jerks. Clean can be done anyhow.

Snatch

A) WU

3-4x

• 5 Sn. DL + 5 High Hang Muscle sn. + 5 Sn. Balance
• 3 Dual DB Squat Jump (light db's)

Rest as needed

B) Primer

E2MOM x 9 sets

• Set 1-3: 3 TnG reps @70-75%
• Set 4-6: 2 TnG reps @75-80%
• Set 7-9: 1 rep @80+

+Jos tuntuu hyvältä voit ottaa parit ykköset vielä

C) Snatch Pull

• 3x2 @110-115% *Rest 3min Between

Back Squat

A) Build Up To Days Heavy 5RM (1-2RIR)

B) 2x5 @85-90% From Days 5RM

*Rest 3min between sets

Metcon

4 Rounds For Time:

• 400m Run
• 25 GHD
• 8 Devils Press @2x35lbs