Squat Clean

A) EMOM Until Failure

1: 1 Squat Clean
2: 2 Squat Clean
3: 3 Squat Clean
4: Rest

*Jatka samalla systeemillä niin pitkään, kunnes tulee seinä vastaan. Alota @70% ja nosta 5% joka neljännen minuutin jälkeen. Eli samalla painolla aina minuutit 1-3, ja neljännen lepominuutin aikana lisää 5%

B) BB Cycling

21 Hang Power Cleans (Completed as 8.7.6 TnG Power Cleans)
-Rest 1 min-
15 Hang Power Cleans (Completed as 6.5.4 TnG Power Cleans)
-Rest 1 min-
9 Hang Power Cleans (Completed as 4.3.2 TnG Power Cleans)

@60kg
*lepoa mahollisimman vähän tng settien välissä, mutta pakko saada aina putkeen annettu määrä

Metcon

Amrap 2-2-2-3 / 1:30rest between:

• 3 Wall Walk
• 10 Heavy DB Snatch @25kg
• amrap: Burpee Pull Up

Accessories

3-4 Rounds For Quality
10-15 Seated DB lateral raise
10/10 KB Gorilla Row
10-15 Ring Push Up

Back Squat

• Build Up To Days 4RM (6-7 Sets)

*rest as needed between

Strongman

A) 3 Sets Of:

• 30m Sled Push
• 30m Yoke Carry
• 10-15 SB Squat @50kg

*rest 3min between sets
*go heavy

B) 4 Rounds For Time:

• 5 Strict Pull Up
• 10 DB Bench Press
• 15 GHD SitUp

Accessories

A) 3x:

• 10-15 DB Seated Lateral Raise
• 10-15 BB High Hang Muscle Snatch (älä käytä jalkoja yhtään, pelkällä yläkropalla lantiolta nonstop liike)

*rest 30s between movements, 2min between rounds

B) 3x:

• 10-15 Ring Push Up + 30-45s Ring Plank
• 10-15 Strict T2B
• Accumulate 30s in L-Sit Hold (1-3 sets)

*rest 30s between movements, 3min between rounds)

2 rounds
5 Scapular pull-ups
8 Scapula push-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings
+
2 rounds
8 steps walking lunge
8 V-ups
8 Push ups
8 Box jumps
+
Build to workout weight for DB snatches and lunges
* Practice few sets of the other movements as you build up
+
1-2 Rounds @ workout weight
10/7 (cal) Row
8 Wall balls
4 Toes-to-rings
100m Run
2 Wall walks
4 DB snatches, alt
100m Run
8 DB walking lunges
4 Box jumps

AF WEEK 6, Day 2

ACCESSORY:

2-3 rounds, go by feel and rest as needed between:

1) 10+10 Landmine Lunge Press
2) 10+10 Landmine Row

3) 15-25 GHD Sit-Up

RIR 2

STRENGTH

Every 2:00 x 5 sets
8 Deadlift

WOD

AMRAP 10'
12 Jumping Pull up
12 Box Jump Over @60/50cm
12 KB USA Swing @16/12kg
12 Box Step Up

Rx+:
Kipping Pull-up
Kettlebell @24/16kg
Box Step Up with KB

ACCESSORY

3 rounds of:
8/8 Bird-Dog
20/20m SA Farmer KB Carry

E5MOM x 5

400m run
15 kbs@24/16kg
10 pull up

Power Clean

A) Build to Days Heavy 1RM

B) Squat Clean & Jerk

E2MOM X6-9:

• 2 DnG C&J

C) Clean Pull

• 4x2 @110%

*rest as needed

Metcon

4 Rounds For Time:

• 15 Cal Echo
• 12 DL @50kg
• 9 Hang PC
• 6 STOH

*rest 2min between rounds

bear pos. wall tapping 3x5/5

BB press 5x5 @ rpe 8

halted snatch pull + halted power snatch practice

power snatch + OHS 8x1 @ moderate, focus on good form

5x4min AMRAP, 1min rest
5 man maker
10 wall ball
40 DU
AMRAP shuttle run / row for meters

score is the most meter achieved