3 Rounds @ 2-3 RIR

8-12/side Single-leg hip thrusts
8-12/side KB sidebends
8-12/side Copenhagen plank lift-offs

10 x every 90s:
3 x tng power clean + 3 x tng power hang clean + 3 x tng push jerk
Start from 50% of 1 Rm power clean and build up

WARM UP + TECHNIQUE 15min

WARM UP: 2 rounds

8x PRONE Behind The Neck BANDED PRESS
8x SQUAT JUMPS
8x BRIDGE PULLOVER with PLATE
10x step OH WALKING LUNGE with PLATE

PRONE Behind The Neck BANDED PRESS

video: BRIDGE PULLOVER

TECHNIQUE:
10x RDL *sn grip + 5x GOOD MORNING - DROP SNATCH *tee "good morning" ja "drop snatch" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS

3x TALL SNATCH + 3x TALL CLEAN + 4x RYTHM DIPS SPLIT JERK *jerk both side, 3 dips + 1 jerk - same speed an usually

3x[1+1+1] SNATCH LIFT-OFF + SNATCH PULL *full foot + SNATCH HIGH PULL *full foot

*SNATCH COMPLEX ->
DIP SNATCH HIGH PULL *full foot + DIP SNATCH + SNATCH BALANCE + OHS
SNATCH HIGH PULL from KNEE *full foot + SNATCH from KNEE + SNATCH BALANCE + OHS
SNATCH HIGH PULL *full foot SNATCH + SNATCH BALANCE + OHS

3x[1+1+1] CLEAN LIFT-OFF + CLEAN PULL *full foot + CLEAN HIGH PULL *full foot

*CLEAN & JERK COMPLEX ->
DIP CLEAN HIGH PULL *full foot + DIP CLEAN + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL from KNEE *full foot + CLEAN from KNEE + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL *full foot + CLEAN + 1+1x SPLIT JERK *both side

---

---

TALL SNATCH + HEAVING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
3x[2+2+2]@30% sn-%, rest btw sets 2min

SNATCH HIGH PULL from Above Knee *full foot + SNATCH Above Knee + OHS
1+2+1@barbell, 3x[1+2+1]@60% sn-%, rest btw sets 2min *example of rise 50-55%

---

TALL CLEAN + FRONT SQUAT + RYTHM DIPS SPLIT JERK jerk both side 2+2, 3 dips + 1 jerk - same speed an usually *Rhythm dip jerks should use 3-5 dips with a single jerk. Stand in your jerk drive stance with the bar in the jerk rack position. Brace your trunk as you would for a jerk, then dip exactly as you do for a jerk, but move down as quickly as possible without losing connection to the bar.

Brake in the bottom as abruptly as possible to create as much elastic energy in the legs and bar as possible, and use it to drive back out of the bottom, working to find the perfect timing as the downward force diminishes momentarily with the bar’s rebound. Perform a continuous series of dips trying to maintain a consistent rhythm and feel the elastic rebound out of the bottom.

After performing the prescribed number of dips, finish the series with a complete jerk without changing the rhythm—don’t slow or hesitate between the last dip and the dip for the jerk.
3x[2+2+4]@30% jerk-%, rest btw sets 2min

CLEAN HIGH PULL from Above Knee *full foot + CLEAN Above Knee + RHYTHM DIP SPLIT JERK + SPLIT JERK *jerk both side, rhythm dip dplit jerk 3 dips + 1 jerk - same speed an usually
1+2+1+1@barbell, 3x[1+2+1+1]@60 jerk-% , rest btw sets 2min *example of rise 50-55%

---

RDL *sn grip + reverse grip BENT OVER ROW *same barbell, you can change weight on the movements
2-3x[5+5]@RPE8 *could do 2-3 more reps, rest btw sets 2min

Bench press 3x3x2x5x6

Deadlift

10-8-6-4-2

*nouseva paino
*rest 3min between sets

Metcon

4x4min on/2min Off:
Alternating A&B

A)
- 9 Thruster @42.5kg
- 6 Cal Ski
- 3 Wall Walk

B)
- 6 Burpee Pull Up
- 30 DU/SU
- 15 V-Up

Accessories

A) 4 Rounds For Quality:

• 10/10 KB Gorilla Row
• 10-15 Lu Raise (2x plate)

B) 4 Rounds For Quality:

• 10-15 Banded Face Pull
• 10-15 KB Front Raise

shoulder & Th mobility

superset, 5x
3/3 half TGU
5/5 plank pos. birddog

triset, 4x

5/5 clamshell
8/8 one legged glute bridge
3/3 cossack squat

KB windmill 3x5/5

LÄMMITTELY
3:00-5:00 min tankopumppailu.
Sitten 3 kierrosta:
5 Maastavetoa
5 Raaka rive polvelta
5 Etukyykkyä
3 Rinnallevetoa
3 Työntöä

---

Clean & Jerk,
10 x (2+1)
Nostot 2:00 min välein
Aloita noin 55-60% painosta ja nouse kuormissa 80% asti.

Romanialainen maastaveto,
3 x 8 @ 50-60%

---

BONUS

Apuliikkeet,

15:00 Minuuttia:
6-10 Pystypunnerrus levytangolla
10/10 Askelkyykky taakse (tanko niskassa)
12-15 Leuanveto tai vaakatalja neutraalilla otteella
12-15 Selän ojennus 45-asteen penkissä

:30s-:60s lepo liikkeiden välillä. Kevyehköt painot. Tähtää 3-4 kierrokseen.

AF WEEK 12 Day 3

GYMNASTIC CONDITIONING:
E2MOM x5:

1-5 Muscle-Up

Choose a rep scheme that is challenging but sustainable.
You can choose rings, bar or go with jumping muscle-ups.

Single-arm DB prep – 2-3 Rounds @ increasing load

3-5/side DB Muscle snatches
3-5/side DB Overhead squats
3-5/side DB Power snatches
3-5/side DB hang squat snatches

– Rest as needed between movements and rounds –

LÄMMITTELY
2 kierrosta, 50s./liike
1. Rangan rullaus ja ojennus kepillä
2. Kädet suorana - askel taakse ja sivutaivutus kepillä
3. Ylivienti kepillä
4. Hyvää huomenta
5. Sivukyykky (tuki kepistä)

VOIMA
Liikepari
3 x 6/jalka stepperille/boksille nousu
3 x 8 kulmasoutu kpt etunojassa

Supersetti
3 kierrosta, 45s./liike
1. Lantionnostopito + pull over
2. Ylätalja kuminauhalla istuen
3. Pystypunnerrus seisten