A)
15 mins Running Clock
1 Snatch balance + 2 Ohs
- build up to Daily max
- Hold 2 sec pause at bottom pos. Of snatch balance

B)
Every 4 mins x 4 sets
Partner wod ( You GO, I GO )
20 Hang Power Snatch @43/30kg
10 Power Snatch
5 Squat Snatch
Remaining time is rest!

Emom28:
Min1: 20 swing
Min2: 10-15 punnerrus/ pystäri @tanko*
Min3: 15-20 gobletkyykky/ask.kyykky**
Min4: 20 vatsa
Min5: 10-15 rengassoutu
Min6: Koko min burpee-viivajuoksu
Min7: lepo
*vaihdellen jokatoinen kierros punnerrus, ja jokatoinen kierros pystypunnerrus tangolla
**vaihdellen jokatoinen kierros gobletkyykky ja askelkyykky

AF WEEK 28, Day 1

WEIGHTLIFTING:
E90-120sec: Snatch

5x2 @ 70-75%, DnG
3x1@ 80%

Target: Smooth, consistent lifts. Stable receiving position. No
missed lifts or grinding reps. Prioritize precision over weight.
Snatches can be power and/or squat snatches.

1) e2:00 x5:
5-5-4-4-3 takakyykky

2) e3:00 x4, 2x a / 2x b
A:
10 thruster @tanko
10 cal echo

B:
10 renegade row @2x käsipaino
10 cal hiihto

3 ROUNDS FOR TIME

21 XX
15 YY
9 EE

Handstand holds

2 Rounds of

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5/side Single arm elevation leans in the box pike handstand position (2-second hold each arm)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps

– Rest as needed b/t exercises and rounds –

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

DB Cycling – Medley

12-10-8-6-4 of each:
Single-arm DB split snatches, alternating
Single-arm DB Clean and jerks, alternating
Single-arm DB overhead squats (reps/side)
Single-arm DB Hang (squat) snatches, alternating

Rest as needed b/t all movements/sets

Flow. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up.

Intent. Improve your DB cycling efficiency. Challenge yourself, but don’t go so heavy that your form starts to go (wide landings, press-outs, loss of balance etc)

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

Ring muscle-up prep – 2 rounds

3 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Back support slide throughs
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)