snatch pull + power snatch

5 rnds for time
6 power clean
3 STOH
20 DU

Athletes stay at each zone for 13 minutes, performing 1:45 at each station
30 seconds allowed for station switching
Athletes complete each station 3 times before moving to the next zone

Section duration: 40 mins

Rep/Interval Scheme: 1:45s Work /30s Rest; 18 Rounds (Each Zone = 13:30.)

Zone 1

A - Tricep Kickback and Lateral Raise, B - Row, rest repeat

8x
KB Tricep Kickback
8x
KB Bent Arm Lateral Raise

150 M
Row
00:10 rest
Repeat

Zone 2

A - Sled Pulls, B - Ski, rest, repeat

Sled Pull max

SkiErg 150 M
00:10
Rest
Repeat

Zone 3
A- Deficit Split Squat, B - Bent over row and floor press

Dual KB Hanging Deficit Split Squats

12x
KB Bent Over Rows
12x
KB Floor Press

LÄMMITTELY
2 kierrosta - 60s. / liike
1. Seinäkyykky
2. Tarjoilijakävely (30s./puoli)
3. Lankussa olkapää kosketukset
4. Jalat stepperillä lantionnosto
5. Polvennostot kk:t käsissä

+ availut

VOIMA CIRCUIT
3 kierrosta - 35s./15s.
1. Askelkyykky etujalka stepperillä oik. + vas.
2. Yhden käden tuettu kulmasoutu oik. + vas.
3. Sivutaivutus kk oik. + vas.

Tabata
• Hiihto / kyykky

A)
Muscle snatch + behind the neck jerk + overhead squat
5x 1+1+2

B)
Power snatch + overhead squat
8x 2+2

3 Rounds
4 Pike compression slides
5 Table top pulses
6/side Cossack squats, alt
+
Build up to workout weight for the front squats
* Between sets: Handstand push-ups drills
10-sec Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
10-sec Bent leg tripod headstand away from the wall
1-3 Tuck tripod headstand kip extension to handstand (against the wall)
1-3 Tuck tripod headstand kip extension to handstand (away from the wall)
+
@ workout weight
200m Run @ target pace
4 Front squats
6 Handstand push-ups
12 GHD sit-ups

LIIT 35' min

One performing a round of:

Treenaaja _______________________________________ Kuntoilija

2 Ring Muscle-ups ______________________________ 4 Ring PU
2 Wall walks ____________________________________ 2 Half way Wall walks or Steps
6 heavy Wall balls 30/20lb _____________________ 6 Wall balls
6 Shuttle run (7.5m+7.5m) _____________________ 6 Shuttle run (7.5m+7.5m)
10 Dual DB Renegade rows 22,5/15kg _________ 10 Dual DB Renegade rows HAP

30"s High plank hold on DB ____________________ 30"s High plank hold on DB

Other @Bike moderate pace

For time

• 100 double-unders
• 15 deadlifts
• 15 bar-facing burpees

♀ 155-lb barbell
♂ 225-lb barbell

Kyykky 5*5

Clean & Jerk 2+2

Build up to 70%, then

4-5 x 2+2 x 70-80%

rest 2min between sets

OR

20min clean & jerk technique training

AF WEEK 40 , Day 3

ACCESSORY
2-3 rounds, go by feel:

1) 10+10 Ring Circles
2) 15 Biceps Curl with the rings

RPE 3-4