5 x e90s:
3+3 BB deficit reversed lunge

3 rounds of:
10+10 pallof press / per side
8-10 1-leg weighted hip thrust

4 x e3m:
15 dkb deadlift
10 wallbal
Rest of time: row or ski cal

Snatch balance primer
4 x 3 @ 50% of max snatch

Snatch
2 @ 60%
2 @ 70%
2 @ 80%
2 @ 85%
1 @ 90%
2 @ 85%

Front squat
3 @ 60%
3 @ 70%
3 @ 80%
3 @ 85%

Push press
3 @ 60%
3 @ 65%
3 @ 70% x 3

Optional accessories
3 sets
10 single leg RDL with barbell or DB
30 metre sandbag carry 70/50
30 sec GHD vertical hold or 1 min high plank

10 Minutes of Jump Rope or Single Leg Skill Practice  

OPTIONS
* Single Leg Squats
* Unbroken Single Leg Squats
* Double Unders
* Double Under Crossovers
* Triple Unders

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10-20 Heel Taps on Plate
10 Alt. Groiners w/Twist*
5 Up Dog to Down Dogs

-Rest as Needed b/t Sets-

*Option to straighten the front leg after the groiner.

AF WEEK 20, Day 2

WEIGHTLIFTING:
E2MOM x5:

Muscle Snatch + OHS + Snatch Balance + High Hang Squat Snatch

Work up to 45-55% of 1RM Squat Snatch. Speed under the barbell.

4 rounds for consistency:

From 0:00 min to 2:00 min: 15/12 cal row/ski + max goblet squats
From 3:00 min to 5:00 min: 20 sit ups + bike for calories
From 6:00 min to 8:00 min: 150 m run + max box jump step downs
From 8:00 min to 10:00 min rest

*rest 2min btw amraps

5 box over jumps
6 alternating db snatches
7 wallballs

Tee kummatkin jalat putkeen, jonka jälkeen lepää n. 1 min.

Alkulämppä leikki
Reaktio peli

Mobility

Emom 5
6-8 Punnerrusta

WOD
8min AMRAP

5 Boxin yli burpeeta
6m Askelkyykkykävely
8 Istumaannousua
6 Leukaa tai rengassoutua

RestDay!

...next deload