Snatch pull

2 x 3 @ 85-100%1RM snatch, go every 2:30-3:00

– Perform each set within in the prescribed percentage range

Squat snatch 1 RM

5:00 Row @ very easy pace
+
2 Rounds
5 Scapular pull-ups
10 Goblet squats
5 Burpees
+
Bar muscle-up/thruster drills – 1 to 2 rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
5 Front squats @ empty barbell
3 Single kipping pull-ups (focus on max hip thrust)
5 Push presses @ empty barbell
3 Glide hip snap to the bar
5 Front squat drives to thruster @ empty barbell
3 Jumping bar muscle-ups with hip snaps
+
Build to workout weight for thrusters and devil’s presses
* Do a few Rope climb pull-up from floor between sets before moving to full rope climbs
+
@ workout weight
250m Row
5 Thrusters
3 Bar muscle-ups
1 Rope climb
6 DB Devil’s press

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

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

Yleislämmöt 10-15min: ergoilua, keppijumppaa, paskanpuhumista yms.

Lajilämmöt/-venyttelyt 10-15min: etuheilauttelua, jeffersoneita, sj-maveja, rullailua…koko kropan kevyt venyttely aktiivisilla/pumppaavilla venytyksillä.

Nousut kohti maksimia:

Vaihtoehto1:
1-2 pidempää sarjaa tangolla.
50% asti vitosia
70% asti kolmosia
—> ykkösiä

Vaihtoehto2:
1-2 pidempää sarjaa tangolla
—> ykkösillä alusta asti

MIETI KOKO HOMMA ETUKÄTEEN JA TOTEUTA SUUNNITELMA. IT’S SHOW TIME!!!

frontsquat 3x2 @rpe8

AF WEEK 20, Day 1

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

1) 8-12 Ring Dip
2) 10-20 GHD Sit-Up

RIR 2 with the dips

In every 3min x 4 sets
15 wall ball
10 pull up
5 burpee

AF WEEK 37, Bonus Workout, Engine

CONDITIONING:
EMOM40:

1) 8-12cal Echo
2) 12 Wallball
3) 8-12cal Ski
4) 30m Farmers Carry

Overall RPE 3. This should mostly be in your comfort zone.