Rinnalleveto + ylöstyöntö saksiin 3+1 joka kuormalla:
40, 50, 60, 70, 75, 80, 85 %

Warm-up

3:00 Echo Bike
3:00 Bike Erg
+
2 rounds
10 Hollow rocks
50 Speed rope skips
10m Duck walk
5 Rope pull-ups
+
@ workout pace/weight
30 Double-unders
6 Toes-to-bars
3 Box step-overs
6 Handstand push-ups
1 Legless rope climb

– rest 1:00 between rounds –

4 ROUNDS EACH YGIG

- 5-10 Kipping Pull Up/C2B/T2B
- 30 DU/SU
- 5-10 Kipping Pull Up/C2B/T2B
- 10 Burpee to target

40 hang DB snatch 2x22.5kg / 2x15kg
600m run (both)
20DB thruster 2x22.5kg / 2x15kg
10 burpee over DBs
5 wall walk

600m run (both)
20 DB thruster 2x22.5kg / 2x15kg
10 burpee over DBs
5 wall walk

20 DB thruster 2x22.5kg / 2x15kg
10 burpee over DBs
5 wall walk
10 burpee over DBs
5 wall walk

TC 37 min

Sisältö paljastuu myöhemmin!

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort, sp-%, rest btw sets 2-3min, *AMAP = as many reps as possible

AF WEEK 17, Day 3

WEIGHTLIFTING:

A1) Clean & Jerk: Build to heavy single with 5-7 lifts (88–92%). Rest as needed between sets.

A2) Jerk (from rack): 3 x 1–2 @ ~85%. Rest as needed between sets.

Goal: Strong top lift and reinforce jerk confidence.

In every 3 min for 4 sets
10 thruster @30/20
8 ttb
6 steps walking lunges

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

10 wallballs
200m run with medball
10 box step-ups with medball
10 sit-ups