Gymnastics for quality
30min

ADVANCE
1x1m free handstand

INTERMEDIATE
Handstand walk

BEGINNER
Wall walk and shoulder taps

WOD
AMRAP 8min
YGIG

6 heavy goblet squats
3m HSW

Scale as needed

4xAMRAP4 /rest 3

A)
1 power Clean 50/70kg
1 MU
2-2 3-3

B)
5+5 Hs walk
30 pull up
30 Burbee over DB

C)
45m Overhead Lunges (10 x 4,5m)
50 DB Alternating snatch 12,5/15 kg

D)
15 cal row
15 Shoulder to overhead 40/60kg

E)
30 T2B
10 snatch 30/50kg

AF WEEK 5, Day 2

WEIGHTLIFTING:

Snatch: EMOM x10: Snatch + low hang Snatch @50–60%

Clean & Jerk: Every 90s x10: Clean + low hang Clean & Jerk
@55–60%

Target: Perfect reps at low cost

WARM UP 10-15MIN

20m OH WALKING LUNGE *plate
20× RUSSIAN TWIST
5+5 / side HALO from SPLIT POSITION *plate
15× FROG STRETCH

video:

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SNATCH DEADLIFT to POWER POSITION + SNATCH HIGH PULL from POWER POSITION +
TALL SNATCH *high pull - pause in dip position for 1-2 seconds, *tall - flat footed

2x 2+2+2@barbell, rest btw sets 1min

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NINJA POWER SNATCH from POWER POSITION + NINJA SNATCH from POWER POSITION + SNATCH BALANCE *ninja snatch - pause in dip position for 1-2 seconds, *ninja - no feet 2x 1+1+3@barbell, rest btw sets 1min,

1+1+3@up to 60%, 2× 1+1+1@65%, sn-%, rest btw sets 2min

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CLEAN DEADLIFT to POWER POSITION + CLEAN HIGH PULL from POWER POSITION + TALL CLEAN + POWER JERK *high pull - pause in dip position for 1-2 seconds, *tall - flat footed

2x 2+2+2+3@barbell, rest btw sets 1min

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NINJA POWER CLEAN from POWER POSITION + NINJA CLEAN from POWER POSITION + PAUSE POWER JERK + SPLIT JERK *ninja clean & pause power jerk - pause in dip position for 1-2 seconds, *ninja=no feet

2x 1+1+1+1@barbell, rest btw sets 1min, 1+1+1+1@up to 60%, 2× 1+1+1+1@65%, jerk-%, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT
3+2@up to 70%, fs-%, rest btw sets 2-3min

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SNATCH PULL
3×3@70%, 2×2@75%, sn-%, rest btw sets 2min

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video: SNATCH DEADLIFT to POWER POSITION

video: SNATCH PULL from POWER POSITION - videolla normaali veto - tee high pull

video: SNATCH from POWER POSITION videolla jalan irrotuksella - tee ninja = no feet Bend at the knees only with a vertical trunk just as you would for a jerk, keeping the bar tight against your hips. Pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a snatch as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.

video: CLEAN DEADLIFT to POWER POSITION - videolla normaali veto - tee high pull

video: CLEAN from POWER POSITION videolla jalan irrotuksella - tee ninja = no feet

4 kierrosta

4 x Box Squat @ 75-80 %
Lepo 2 min kierrosten välissä.

Lisäksi

3 kierrosta

10 x Bulgarian Split Squat - per jalka
Lepo 60 s.

20 x Kettlebell Swing
Lepo 60 s.

Every 6 minutes for 40 minutes (6 sets):
500 m run
12 front squats 30/20 kg
9 push jerks 30/20 kg
7 tuck ups

3-4 sets:
6/6 Cossack Squats (Goblet Hold)
30m KB/DB Farmers Carry
10/10 Eccentric Lateral Box Step Down 30/40cm (heel touches the ground)
1min Sorenson Hold
- Rest as needed

Hang snatch + snatch

3 x 1+2 @ 70%, EMOM
5 x 1+1 @ 75-80%, E1:15

Gymnastics

A) Practice 1 skill for 10-15min
*HSW, Kipping Hspu, Pull up, bMU etc.

B) EMOM 12:

1) 45s Ski (@80% Effort)
2) 2-3 Rope Climb (first rep legless if possible)
3) Rest

C) EMOM 12

1) 45s Row (@80% Effort)
2) 1 Long Set of Kipping Pull Up
3) Rest

Front Squat

• 5 Reps @60%

• 5 Reps @70%

• Max Reps @80% (1 RIR)

Accessories

A) 3x Superset:

• 10 Romanian DL (DB Or BB)
• 10/10 DB Bent Over Row *Rest 3min between rounds

B) 3x Superset:

• 15-20 Banded GHD Hip ext.
• 15-20 Banded Hamstring Curls *Rest 3min between rounds

3 kierrosta

8 x Bulgarian Split Squat - per jalka
lepo 60 sekä.

10 x RDL 65-70%
lepo 60 sek.

Wall Sit: 1 minuutti
Lepo 60 sek.

• Viimeisellä kierroksella kehonpaino askelkyykyt max reps