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

-6 back squat
-1 x max height box jump

*start back squat light, build to moderate heavy
*start box jump easy and find your max height
*2min rest between supersets

Score: box jump height
Comment: back squat weight

2x
3 raw snatch (12,5kg)
9 perhosleukaa (violetti kuminauha)
5 clean + jerk (15kg)

Warm Up
2 rounds
2 min bike erg/ air bike
15 band pull aparst (ota nämä etunoja-asennossa ja 1sek lapapito joka toistolla)
5+5 lunge elbow strech / curtsy step down from 50cm box
:20-30 sec quadtruped shoulder taps

Strenght
2-3 sets
16 suitcase tempo walking lunges (tempo 2 sec lowering down, no pause, up, 1 sec reset)
rest 1.5 min
6-8 hardened ring row (tempo 2 sec lowering down, no pause, up, 1 sec hold at top)
rest 1.5 min

2 sets
12-16 goblet hold cossack squat (controlled tempo)
rest 1.5 min
6-8 banded strict pull up (2-3 sec down, no pause, up, 1 sec hold at top)
rest 1.5 min

Metcon
5 min at 70-80% effort
5 burpees
7 toes to bars
9 air squats

rest 3 min

5 min at 70-80% effort
10 reverse lunges with plate oh (10-15/15-20kg)
7 toes to bar
5 burpees

Emom15
1: 15 air squat
2: 12 oh straight leg sit up
3: 12 push up
4: 15 wb
5: :40 machine

Tempaus pys 2s. Ap
5sarjaa
-2

AF WEEK 20, Day 2

CONDITIONING:
“First Cut” (RCFG 2019) (16.5.2025)

4 RFT

400m Run
3 Rope Climb
7 Squat Snatch

RPE 4-5.
Time Cap: 20min

Loadings: Rxd: 50/35kg Masters: 40/30kg Advanced: 65/45kg

Tailoring Options: Decrease loading Squat Snatch→ Power Snatch or Power Snatch + OHS 400m Run→ 1k bike

EMOM 15
1. 8-15 cal erg
2. 12 DB snatch + rest of the time burpee over DB
3. Rest

General warm-up

2:00 Row @ easy effort
2:00 SkiErg @ easy effort
2:00 Air/Echo bike @ easy effort
+
2 Rounds
10 Air squats
10 Glute bridges
10 Scapular push-ups
10 Banded pull-aparts

B) Our classic clean and jerk warm-up:
B1. 3 hang clean high pulls
B2. 3 hang muscle cleans + 3 strict presses
B3. 3 tempo front squats, tempo 53X1+ 3 push presses
B4. 3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
B5. 3 clean pull-unders + 3 push jerks
B6. 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

3 Rounds for Time (Warm-Up Pace)

10 burpees
8-10 plate ground-to-overheads
8 alternating reverse lunges
4 pull-ups

--

Build deadlift 2RM in 20 minutes