*tc 20min, SQUAT CLEAN

3@barbell, 1@up to the maximum of the day, jerk-%, rest btw sets 2min

2-3sets:

10+10 Db row
10+10 Db seated press
10 Db cyclist squat ( slow tempo negative)

A1. Lantio tankoon jalat boksin päällä
A2. Muscle up jalat boksin päällä
A3. Tanko muscle-up hypyllä
A4. Hyppy tankoon (Jump the bar)
A5. Polvet ylös (Knees up)
A6. Lantio tankoon (Hips to bar)
A7. Tanko muscle-up

30'AMRAP
1 wall walk
5/5 KB snatch @20/12kg
10 KB sumo DL high pull
15 abmat sit up
1' rest

For max reps

• Bodyweight bench presses
• Strict pull-ups

2 rounds:

30s side plank hold (both side)
30s hollow hold
30s superman hold

bear pos. OH wall tapping 3x5/5

slow eccentric HSPU 6x1

Nousevat painot alkavalla 1:30

Push press 3-3-3-3-3
climbing weights

AF WEEK 24, Day 1

STRENGTH:
EMOM x10:

1) 3 Front Squat @ 75-80% of 1RM
2) 6 Back Squat

Target: add 2,5-5% compared to last week. Both movements
with the same loading. This is a combination of strength and
breathing workout.