Juoksevalla 30min kellolla:
Kaikkia liikkeitä suoritetaan ensin 16, sitten 13, ja lopuksi vielä 10 toistoa, minkä jälkeen on vasta 2:00 lepo

16-13-10:
Cal soutu
Vauhtipunnerrus @2x kässärit
Lisäpainovatsa
-2:00 lepo-

16-13-10:
Cal pyörä
Heiluri
Jalkojennosto kuulan yli
-2:00 lepo-

16-13-10:
Burpee boksille/korokkeelle nousu
Wb
Vuorikiipeilijä kädet pallolla
-2:00 lepo-

Max määrä caloreita

non contact squat clean + squat clean + split jerk

"In every 30"" x 8 sets" 1 clean & jerk

hip airplane 3x5/5

bulgarian split squats w. KB goblet hold "5x5/5 @rpe8, 90"" rest "

30' EMOM
1: 10-12 burpee
2: 15 abmat sit up
"3: 40"" DU "
"4: 30"" plank hold"
5: AMRAP UB push up

Alternate B1 / B2

B1. Push press – 3 x 5 @ 70%, rest 1:00 before B2

B2. Strict chin up – 3 x 5+ @ Bodyweight, rest 2:00 before before B1

For time :

Row

1000m-750m-500m-350m-500m-250m-500m-750m-1000m. Both Row all sets.

YGIG

TC 45

15'AMRAP
12 alt. DB snatch @22.5/15kg
9 wall ball
6 inchworm

OPTION 1 – CONDITIONING (base)
This is a lower-intensity session of continuous work. The goal is to have your heart working and blood flowing for a longer period to build your endurance.

Main set
Choose one of the options for the day

A) Option 1 – Long bike
60 to 90-minute Bike @ base*

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

B) Option 2 – Mixed
AMRAP 60 @ base*
10km BikeErg
100/70 (cal) Row
100/70 (cal) SkiErg

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

WARM UP 10min and OLY TEHNIQUE DRILL before snatch AND clean & jerk

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SNATCH
2×3@barbell, 1@up to 60%, 3@65%, 2@75%, 1@85%, 2@75%, 1@85%, sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK *split jerk the other side each time
2×2× 1+1@barbell, 1+1@up to 60%, 1×3× 1+1@65%, 1×2× 1+1@75%, 1+1@85%,
1×2× 1+1@75%, 1+1@85%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@50%, fs-%, rest btw sets 2min

FRONT SQUAT + REVERSE to FORWARD LUNGE
3× 3+3 reps/leg@80-85%, fs-%, rest btw sets 2-3min

*reverse to forward lunge with barbell, front rack - elbows up
*moderate weight, RPE9-10, 0-1 reps left
*tee x-toistot etukyykkyjä, ota toinen tanko ja tee x-toistot askelkyykky taakse ja eteen heti etukyykyn perään
*aloita heikommalla takajalalla, yksi puoli kerrallaan

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video: reverse to forward lunge

AF WEEK 22, Day 3

STRENGTH:
3 rounds:

1) 3 Front Squat
2) 6-8 Seal Row
3) 6+6 Standing DB Press

RIR 2, not to failure but with perfect form. This can be done after the metcon, if you prefer
conditioning.