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

800-m run
42 Russian KB swings (24/32 kg)
21 KB goblet squats (24/32 kg)
30 Russian KB swings
15 KB goblet squats
18 Russian KB swings
9 KB goblet squats
800-m run
– juoksu ulkona

Scaled WOD
For time:
400-m run
42 Russian KB swings
21 KB goblet squats
30 Russian KB swings
15 KB goblet squats
18 Russian KB swings
9 KB goblet squats
400-m run
– juoksu sisällä

Alternate C1/C2

C1. Front foot elevated split squat – 4 x 8-12/side @ RPE 8 (2 RIR), rest 1:00 before B2

C2. GHD hip extensions– 4 x 12-20 @ RPE 8 (2 RIR), rest 2:00 before B1

5 x e90s:
5+5 BB deficit reversed lunge

3 rounds of:
8-10 1-leg DKB dl
20-30s 1-leg wallsquat hold

AMRAP12: (with partner)
24/20 cal row or ski
10 synchro v-up
20 box jump
10 synchro DKB front squat

shoulder & Th mobility

half kneeling book opener next to wall 3x8/8

KB pull over on bench 4x5

one arm downward dog 4x6/6

KB windmill 3x5/5

side plank rotations 3x8/8

8 bent over row @AHAP
10 alternating seated DB press @AHAP

Go every 3:30

AF WEEK 51, Day 3

CONDITIONING:
AMRAP 5

Squat Clean & Jerk

You can do clusters if wanted.
RPE 5, maximum effort.
Target: sub

“This can be a full-squat-clean-thruster, a power-clean-front-squat-split-
jerk, or anything in between as long as the three key positions are reached.“

Rxd: 75/50kg
Masters: 62/35kg

Clean and jerk

2 x 3 @ 70-75%, go every 2:00
3 x 2 @ 75-80%, go every 1:30
3-5 x 1 @ 80+%, go EMOM

– Build up within the percentage range on each set
– Drop the bar between each lift

Barbell prep

3 Sets @ increase load each set (start w/ empty barbell)
3 Snatch pulls
3 Hang muscle snatches
3 Behind the neck snatch grip push presses
3 Hang power snatches

1) 3-4 kierrosta/ ~10min:
10 kulmasoutu @tanko
10+10 yhdenjalan maastaveto @kb/db
:20/ puoli, kylkilankku

2) amrap20:
8 rengassoutu
10 burpee kiekonnosto
12m ask.kävely kiekko suorilla käsillä
14 vuorojaloin marssi, kiekko suorilla käsillä
-1:00 lepo-