SNATCH COMPLEX

3x 2 snatch + 2 hang snatch @65%
3x 1 snatch + 1 hang snatch @70%

Every 2min

Every 10 min x 6 sets (2 each)
A. 2000/1500 m row or 4000/3000 m bike
B. 8 min amrap:
10 shuttle runs (7,5 m + 7,5 m)
1 rope climb
5 T2B
C. 8 min amrap:
15/12 cal ski
10 med ball cleans 9/6 kg
8 push ups

15' EMOM
1: AMRAP knees to chest
2: AMRAP SU
3: AMRAP alt. DB snatch @17.5/12.5kg
4: AMRAP DB goblet lunges
5: rest

EMOM for 3 rounds
1) 10-15 Weighted AMSU
2) Max Russian twists
3) 10-15 Ab-wheels
4) (Weighted) Plank hold
5) Rest

Deadlift 3 RM, then 3x3 @ 90%

AF WEEK 37, Day 3

CONDITIONING:

5 RFT: with 2x KB

15/12cal Bike
12 Deadlift
9 Hang Power Clean
6 Jerk

RPE 4-5.
Advanced: 2x24/16kg.
Target: sub 9min. Time Cap 11min.

Warm-up

3:00 Row + 3:00 Echo bike@ easy pace
2:00 Row @ moderate pace
+
2 Rounds
10/side Xiao Pengs
30-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
Practise the burpees to a target
+
2 Rounds
2 Ring muscle-ups
4 Burpees to a 12′ target
12 (cal) Row

18 min partner AMRAP:
One at rest and another performing a full round of:

Treenaaja ________________ Kuntoilija
2 Wall walks _____________ 2 Half way Wall walks
4 Pistol squats ___________ 4 Box Pistol squats or adapt
6 T2B _____________________ 6 K2E
10-12 Cals Bike __________ 10-12 Cals Bike

45 minutes Of :

4 Minute Cardio
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
4 Minute Cardio
10 + 10 Banded Triceps Press
20 Biceps Curls w/DB´S
4 Minute Cardio
20 Plank shoulder taps
15 Toes to Post

OH squat 4x6 reps