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

Alternating lunges 6-6-4-4

Jefferson curl 3x12

Pendlay Row 5x5x30-35%

Leuanveto 3 x amrap TAI YLÄTALJA 5x10-15
-vastaote

Sivutaivutus 3x20 / puoli

Kyykky 3x1x80%

Penkki 3x5x70%

Ojentajat käsipainoilla 5x8-15

10 alternating pistol squats
6 push-ups
10 kb swings

Partner wod (YG,IG)

0:00-18:00
Buy in:
1500/1250m Machine
Then AMRAP of:
20 Wall Ball over the rack @6/4kg
20 Alt. DB Snatch @15/10kg
150 Simple Under

Rx+:
Medball @9/6kg
Dumbbell @22.5/15kg
75 Double Under

2' Rest

20:00-35:00
Buy in:
50 Burpee Box Step Over @60/50cm
Then AMRAP of:
20 Jumping Pull-up
20 Medball Bearhug Lunge
30s Partner Wall-sit

Rx+:
Burpee Box Jump Over
Kipping Pull-up
Medball @9/6kg

Syklin toinen viikko.

Partner wod

AMRAP 12' (waterfall style)
12 Dumbbell Thruster @15/10kg - P1
10 Burpee - P2
250m Row/500m Bike - P1

(2nd round: P2,P1,P2
one person working at a time)

Rx+: @22.5/15kg

2' Rest

For Time: (YG,IG)
50 Alt. Dumbbell Snatch @15/10kg
40 Sit-up
30 Incline Push up
20 DB Box Step up @50cm
10-10 cal Machine each
20 DB Box Step up
30 Incline Push up
40 Sit-up
50 Alt. Dumbbell Snatch

Time cap: 16 min.

Rx+:
Dumbbell @22.5/15kg
Push up

2 Rounds
5 Scapular pull-ups
5 Inchworms
5 Back support slide throughs
5 Russian dips

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 31, Bonus workout, engine

CONDITIONING:
AMRAP 20:

15/12cal Row
10 Burpee over Rower

Target: 10+ rounds. Keep GRINDING!