1)
E2:30 x5:
6-6-5-4-4 deadlift
5 heavy swing

2) emom12:
1: 12 gorilla row
2: 7+7 side crunch
3: max push up
4: 10-12 goblet squat

WARM UP 10min and OLY TEHNIQUE DRILL before snatch

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SNATCH
3@barbell, 1@up to 75%, 2×3@80%, 1-2×1@85-90%, sn-%, rest btw sets 1,5-2min

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FRONT SQUAT
1@work up to 1RM, rest btw sets 2-3min *varmistajat sivuilla

BACK SQUAT
2-3×3@use 90% of your 3RM from last week, rest btw sets 2-3min

AMRAP 30 mins
1 Row, 250 m
10 Alternating Dumbbell Snatches, 1x22.5/15 kg
1 Ski Erg, 250 m / bike 500m
10 Alternating Single Dumbbell Box Step-ups, 1x22.5/15 kg, 50cm
2 Rows, 250 m
20 Alternating Dumbbell Snatches,
2 Ski Ergs, 250 m / bike 500m
20 Alternating Single Dumbbell Box Step-ups
3 Rows, 250 m
30 Alternating Dumbbell Snatches,
3 Ski Ergs, 250 m / bike 500m
30 Alternating Single Dumbbell Box Step-ups,
...

Continue adding 1 Rows, 10 Alternating Dumbbell Snatches, 1 Ski Ergs, and 10 Alternating Single Dumbbell Box Step-ups until time expires.

3 rounds for quality of:
12 Alternating Cossack Squats
8 L/8 R Staggered Stance Deadlifts, pick load

Timecap 45 min

• row 20 cal

50 box jumps
*
50 pull-Up
*
50 KB swings
*
Walking lunges
*
T2B
*
50 push-press DB
*
50 Sit-ups passing
*
50 thrusters
*
50 burpee over line
*

Cash in: 30 v-ups

Then:
-30(15+15) 1-arm DB OH walking lunges 15/10kg
-30 burpees over DB
-30 alt. DB snatch 15/10kg

Cash out: 30 v-ups

TC10

Deadlift

E3MOM X6

1-2: 3 Reps (Heavyish)
3-4: 2 Reps (Heavy)
5-6: 1 Rep (Heavy.)

Metcon

12min AMRAP:

• 12 Cal Row
• 12 C2B
• 12 k.Hspu

Strength

Posterior

3-4 Rounds:

• 8/8 Back Rack Rear Foot Elevated Lunge

Rest 90s

• 10/10 Single Arm DB Row

Rest 90s

Core

3-4 Rounds:

• 5-10 Ab Wheel Roll Out (polviltaan)
• 10/10 Pallof Press
• 15/15 Russian Twist Wall Ball Throw

AF WEEK 17, Day 1

CONDITIONING:
3 RFT:

10 Deadlift
15 TTB
20/17cal Row

RPE 4.
Target: sub 10 Time Cap 12.

Sustainable pacing, split the reps early. Push the row: “breathing hard but no breakdown”.

Rxd: 100/70kg, Masters: 80/60kg

Heikkouksien kehittämistä
Toistomäärät 10+

Back Squat
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM
• 3 reps at 70% NT1RM
• 3 reps at 75% NT1RM
• 3 reps at 80% NT1RM
• AMRAP at 85% NT1RM

10 min AMRAP:
• 1 Toes-to-bar
• 1 Box Jump Overs 24/20”
• 1 Squat Snatch 95/65#
• 2 Toes-to-bar
• 2 Box Jumps Overs 24/20”
• 2 Squat Snatch 95/65#
• 3 Toes-to-bar
• 3 Box Jumps Overs 24/20”
• 3 Squat Snatch 95/65#
… continue +1 rep pattern until time is up. Goal: complete round of 8.