28' EMOM
1: 10-15 wall ball
2: 8-10 burpee
3: AMRAP row for cals
4: rest

AF WEEK 6, Day 1

STRENGTH (1/3)

Back Squat 4x4 (free tempo)

RIR 3

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Kyykky 3x3x75%

Etuheilautus 3x30

Takareidet kumpparilla 4x15

SitUps 3x10
-lisäpaino

A)
3 rounds
3x (1+1)
double KB bottom up press and clean and press

B)
4 rounds
4/4 alt. single arm thruster + mixed rack curtsy lunge
10 double KB overhead sit up

C)
AMRAP 10’
3/ 3 (1 dead satch + 1 press + 1 hang snatch +1 press )
6/6 single arm front squat

Maastaveto 3x3x75%

Penkki 2x1 (75-80%)
-3s stopit

Bulgarian Split Squat 3x12 / jalka

Kulmasoutu vastaotteella 5x10-15

8 min for quality:
40s erg
10 plate supine shoulder flexion over bench
6+6 half kneeling groin stretch
10 scapular push up
8 banded y-raises

plate supine shouldr flexion over bench:

half kneeling groin stretch:

Z2 Run

60-75min Easy Pace Run

2 rounds
5 Scapular pull-ups
8 Scapula push-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings
+
2 rounds
50 Speed rope skips
10m Duck walk
5 Rope pull-ups
+
2 rounds @ increasing pace and load
30 Double-unders
6 Toes-to-bars
3 Box step-overs
6 Handstand push-ups
1 Legless rope climb
– rest 1:00 between rounds –

LÄMMITTELY
1 min / liike
1. Cat - Cow
2. Nelinkontin rintarangan kierto
3. Lisko
4. Uimari päinmakuulla
5. Kylkimakuulla ristikkäisten raajojen ojennus lp
6. Lantionnosto rullaten
7. Dead bug

VOIMA
Pääliike
4 x 4-6/käsi kulmasoutu kp
Tukiliikkeet
3 x 8 pull over
3 x 8 /jalka askelkyykky stepperillä eteenpäin

AMRAP 10min
8 + 8 x vuorikiipeilijä
20-30s. köydet
8 x slam ball paiskaus
20-30s. soutu/pyörä
8 x etuheilautus