AF WEEK 24, day 1

WEIGHTLIFTING:
3-5 set:

Muscle Snatch + OHS + Snatch Balance

Use 40-50% of 1RM, move well and improve the range of motion
and speed under the barbell.

Barbell SDLHP 8-8-6-6 reps

Tempo Run

3 Rounds Of:

5min Easy Z2 Run
Into,
10min VK+

Pyri nostamaan vauhtia vähän joka intervalli VK Osiossa. Vika sais olla paha.

Hyrox workout

45min AMRAP w/Pair

• 500m Run (Both)
• 60m Burpee Broad Jump (1 Working/1 Resting)
• 1000m Row (1 Working/1 Holding KB's in Farmers Carry Position @2x24kg)
• 80m Walking Lunge (1 Working/1 Resting) 2x35lbs DB @farmer
• 750m Ski (1 Working/1 Resting)

non contact muscle snatch + power snatch 8x1 @ rpe 6

8'EMOM
4 deadlift + 3 power clean + 2 thruster + 1 push press

AF WEEK 20, Day 3

STRENGTH:

Front Squat 3x3

Rest as needed between sets.

RIR 2–3. These are not all-out squats. You should feel the load, but bar speed stays consistent and positions stay clean. If reps slow down or form breaks, you've gone too heavy.

5 Sets: (18 min)
- 5 Sumo deadlifts

Build to heavy.

Mobility: 8'min @Relax pace:

30"sec Bike
10"sec Dead hang hold
8+8 World greatest stretch
8+8 Knee-to-chest stretch
8+8 Quadruped T-Spine Rotation

4 Rounds of 4'min:

Treenaaja + Kuntoilija
12-20 Cal Ergo
6 Dual DB Up & Downs 22,5/15kg or HAP
9 Devils press 22,5/15kg or HAP

Variate ergo Remaining time rest

Full body pump
EMOM 35 (7 rounds)
1. 10-12 Hang clean and press
2. 10-15 weighted squat (bs, fs, goblet).
3. 14-20 V-ups (alternating)
4. 10-20 Push ups
5. Rest