C&J

A) For Time:

10 C&J @40kg
8 @50kg
6 @60kg
4 @70kg
2 @75kg

• 200m Run Between Each Round

Squat

E3MOM X5

• 2 FS @85-90%

Metcon (Optional)

4 Sets For Time:

• 8 bMU
• 75 DU
• 10 DB Hang Clean @2x35lbs
• 20 T2B

rest 3min between rounds

Romanian deadlift

3 x 8 @ RPE 7 / 3 RIR, rest 2:30-3:00 b/t sets

SHOULDER PRESS + DB's LATERAL RAISES
*press: 1-2s shoulder deadstop
*db's raises: tee heti pystypunnerruksen perään vipunosto sivulle hartia korkeuteen, kyynärpäät kevyesti koukussa kämmenselkä kohti kattoa - pikku pito ylhäällä ja rauhallinen jarruttava palautus kyljen viereen. Vältä heijausliikkeitä. Hae tuntemus hartian keski- ja takaosaan. Sellainen kuorma, että liike säilyy puhtaana ja jää 1-2 toistoa varastoon.

5 + 15 reps@75%,
3 + 15 reps@85%,
1+ reps + 15 reps@95% sp-%, use 90% of 1RM, rest 3min

AF WEEK 32, Bonus workout, Engine

CONDITIONING:
E6MOM x6 (36min total)

A: 30cal Row + 20cal Ski + 10cal Bike
B: 30cal Bike + 20cal Row + 10cal Ski
C: 30cal Ski + 20cal Bike + 10cal Row

Target: sub 4’ rounds with consistent pace.
RPE 4 when working. This is not all out
effort.

First 30cal should be sub 2.

Scaling: use a rep scheme of 25-16-7

(10/2026)

30'AMRAP
1 wall walk
5/5 KB snatch @20/12kg
10 KB sumo DL high pull
15 abmat sit up
1' rest

AF WEEK 32, Day 1

CONDITIONING:
“Deload Engine”

4xAMRAP 10’ with 2min rest between.
A: 20/17cal Row + 5 Strict Pull-Up
B: 20/17cal Ski + 10 Push-Up
C: 20/17cal Echo + 15 Sit-Up
D: 20/17cal Bike + 20 Air Squat

Overall RPE 3.

Target: Move continuously and leave every station feeling
like you could have done another 10 minutes. Perfect
movement quality. Maintain the same pace from the first
minute to the last. No redline.

-2x
0:30 Air/Echo @ moderate pace
0:20 Air/Echo @ harder pace
0:10 Air/Echo @ hardest pace

– Rest 0:30 –

1-2x
0:30 Row @ moderate pace
0:20 Row @ harder pace
0:10 Row @ hardest pace

– Rest 0:30 –

1-2x
0:30 SkiErg @ moderate pace
0:20 SkiErg @ harder pace
0:10 SkiErg @ hardest pace

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

MAURI LAAKSONEN & PEKKA HEISKANEN

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the warm-ups are the same as in the gym program!

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SNATCH SHOULDER PRESS + OHS + TALL SNATCH HIGH PULL *high pull flat footed - elbows ups
3-4x [3+3+3]@light barbell / stick, rest btw sets 2min

video: TALL SNATCH HIGH PULL

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HIP MUSCLE SNATCH + TALL SNATCH + OHS
3-4x [3+3]@light barbell / stick, rest btw sets 2min

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SNATCH DEADLIFT + POWER SNATCH from ABOVE KNEE
2x [1+3]@barbell, 2x [1+3]@light weight, rest btw sets 2min

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BLOCK BACK SQUAT 90°
3@50%, 3@60%, 2x3@70%, rest btw sets 3min
BW 100% = 1RM BS

or

FRONT SQUAT
3@50%, 3@60%, 2x3@70%, rest btw sets 3min
BW 80% = 1RM FS

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RDL *sn-grip, use straps
3-4x5@moderate weight, rest btw sets 2min

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SUPERSET: quality

E2:00 x5:

5-4-3-2-2 strict press
5 push press
10 front squat (goblet squat)