Every 10 minutes for 40 minutes (4 rounds):
15 hang power cleans 30/20 kg
30 sit ups
45 squats
60/50 cal row or ski

AF WEEK 42, Day 1

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

1) 12-15 DB Pull-Over
2) 10 KB Suitcase Deadlift + 10 KB Lateral Flexion + 10m KB Suitcase Carry (L+R)

RPE 3-4

EMOM 16

1 minute : 6 Incline Bench Press, AHAP
2 minute : 12/9 Calories Bike
3 minute : 8 - 12 Pull-Ups
4 minute : 30 Double Unders / Practice 30 sec.

Bench press 2 RM, then sets @ 80%, 70%,60% (choose reps)

Linchpin test 3
3 Rounds for Time:
21 Wall Ball Shots
14 HSPU
7 Deadlifts

SNATCH II (ponnistus ja vastaanotto)

Warmup
2 sets
20 Passthrough w/PVC
10 Air squats
20 Pull apart
10 Good morning
20 Hollow rock
10 Kazak squats w/ pause

Technique
With BB
- Snatch grip deadlift
- Shrug & pull
- Muscle Snatch
- Power Snatch
- Overhead squat
- Squat snatch

Snatch complex
10 min for quality:
1 Squat snatch

OPTIONAL COOL DOWN

2-3 SETS
:30/:30 Half Pigeon
15 Glute Bridge-Ups + :30 Glute Bridge Hold
1:00 EZ Jog
-Rest as Needed b/t Sets-

EMOM 12

Odd : Chest Supported Dumbell Rows x 6
Even : 35 Double Unders

WARM UP + TECHNIQUE 10-15min

1 rounds:
10 RDL *jerk grip
5 + 5 FRONT SQUAT + BACK SQUAT
5+5 SQUAT JUMP *syväkyykystä hyppy + DROP SQUAT *seisonnasta pudotus syväkyykkyyn, aktiivnen alasmeno - ei lysähdetä alle, tiukka keskivartalo - jalkojen levitys sivulle
5 STEPPING JERK BALANCE *both side, rytmi taka-etu
5 + 5 OHS + SNATCH BALANCE
5 + 5 + 5 TALL SNATCH + TALL CLEAN + TALL SPLIT JERK *lähtö koko jalkapohja lattiassa, terävä kääntö alle

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SNATCH
2x3@barbell,
3x3@up to moderate-light weight / up to 70% sn-%, rest btw sets 2min
*example up to 50-55%, 60-65%

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CLEAN + JERK *split both side
2x2x[1+1]@barbell,
3x1x[1+1]@up to moderate-light weight / up to 65, *example up to 50-55%, 60-65%
2x2x[1+1]@moderate weight / 70% jerk-%, rest btw sets 2min

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SNATCH PULL *full foot
2-3x1@moderate-heavy / 80-90% sn-%, rest btw sets 2min

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

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EMILIO

MUSCLE SNATCH + OHS + TALL SNATCH + SNATCH SHOULDER PRESS
2-3x1x[4+4+4+4]@barbell, rest btw sets 2min

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POWER SNATCH + PAUSE OHS *2sec pause in the bottom
2-3x2x[1+1]@barbell, 1x2x[2+2]@50%, 1+2@60%, 2+1@70%, 1+2@70%, 2+1@70%, 1+2@70%, sn-%, rest btw sets 2min

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RDL *sn-grip - no shoes, toes straight forward - use straps!
5@50%, 5@60%, 3x3@65-70%, sn-%, rest btw sets 2min

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SUPERSET: 3 rounds, quality
12x 1-ARM BANDED TRICEPS PUSHDOWN
12+12x DB FRONT RAISE + LU RAISES
12x/side DB ALTERNATING CURL

Rest as needed

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video: 1-ARM BANDED TRICEPS PUSHDOWN 0:28

video: DB FRONT RAISE

video: DB ALT CURL 0:26