4 Rounds, Rest 2:30 between movements

5 Weighted Pull-Ups
5 Incline DB Bench Press

All same

30 Minutes @ HR Zone. Any Machine

Abs: 3 rounds of
5 Ab-wheels
10 Windshield vipers (hanging)
15 Weighted AMSU
20 Landmine twists
max strict T2B
Rest

Emom 14 min of:
- Odd min: 5 Snatches (RxC & Rx: Full, Sc: Power or full) @ 75% Rm.
- Even min: 10 bar facing burpees.

A.1) Power snatch +ohs 3+3
60%×1 65%×2 70%×2

B.1) Clean
60%×2 70%×2 80%×2 85%×2

C.1) Split jerk behind neck w/3.sec pause @catch
4x3

D.1) Back squat w/1.rep pause atg
60%×2 70%×2(×2) 80%×2 85%×2

AF WEEK 14, Day 3

CONDITIONING:
“Via Dolorosa”

Partner WOD “IGYG” AMRAP 30:

100 Deadlift

100 Hang Power Clean
100 Back Squat
100 Bar over Burpee

Rxd: 40/30kg. Overall RPE 4-5. Target: keep moving, split reps early to small sets.

Forever alone version: 50 reps each movements, with 1:1 work-rest ration when performing the workout. For example 20sec work-20sec rest.

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

---

SNATCH
2x3@barbell, 4x3@up to moderate-heavy weight / up to 80-85% sn-%, rest btw sets 2min
*example up to 50-55%, 60-65%, 70-75%

---

CLEAN + JERK *split both side
2x2x[1+1]@barbell,
4x1x[1+1]@up to moderate-heavy weight / up to 80,
2x2x[1+1]@moderate-heavy weight / 85% jerk-%, rest btw sets 2min
*example up to 50-55%, 60-65%, 70-75%

---

SNATCH PULL *full foot
2-3x1@heavy / 110% sn-%, rest btw sets 2min

2 Rounds
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
1:00/side Front Rack mobility drill
+
2 Rounds
8 Scapular push-ups
8 Goblet squats
8 Push ups
+
Bar muscle-up drills – 1 or 2 Rounds (optional)
3 Supine kipping pull-ups (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snaps to the bar
3 Jumping bar muscle-ups with hip snaps (to work on timing)
8 Wall balls @ increasing weight
+
Build to workout weight for DB thrusters and the sled
* Few short sets of burpees and bar muscle-ups between sets
+
@ workout weight
10 (cal) Row
5 DB thrusters
5 Burpees over parallette
10 (cal) Air bike
3 Bar muscle-ups
10m Sled push

30 Minutes @ HR Zone 3

Use any machine