WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds
10x alternating DOWNWARD DOG TOE TAP
10x/side + 5-10sec hold last rep BIRG DOG
10x PLATE PASS CRUNCH
6+6x/side alternating PLATE HALO SPLIT POSITION

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video: ALTERNATING DOWNWARD DOG TOE TAP

video: BIRG DOG

video: PLATE PASS CRUNCH

video: HALO SPLIT POSITION

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TECHNIQUE
10x RDL *sn grip + 5x GOOD MORNING - DROP SNATCH *tee "good morning" ja "drop snatch" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS
3+3+3x MUSCLE SNATCH + TALL SNATCH + DIP SNATCH
3x[1+1+1] SNATCH DEADLIFT + SNATCH from KNEE + SNATCH

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POWER SNATCH + SNATCH from KNEE + OHS
2x1x[2+1+1]@barbell, 2+1+1@up to the maximum of the day, then do 2+1+1@90% of that max, sn-%, rest btw sets 2min
Choose your warm-up weights so that you beat your top weights from last week by at least 1kg before continuing up heavier.

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HALTING SNATCH DEADLIFT + SNATCH PULL + SNATCH PULL from POWER POSITION
all pulls full foot/flat footed
*halting -hold this position for 2-3 seconds before returning the bar to the floor
*pull from pwr pos.- hold this position for 2-3 seconds before pull.
2+2+3@85%, 2+2+3@90%, 2+2+3@95%, sn-%, rest btw sets 2min - mielellään remmit vetoihin

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PAUSE BACK SQUAT + BACK SQUAT
pause 3sec in the bottom, hold in the bottom let the legs relax as much as possible while continuing to brace the trunk forcefully - Drive aggressively up directly from the pause position that is don't sneak in a small nounce or rocking motion for assistance!
3x1x[2+3]@75%, bs-% / bw-%, rest btw sets 3min
example of rise 55-65-70%, *vasta-aloittaneet kuorma kehonpainosta 100% = BS 1RM

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video: HALTING SNATCH DEADLIFT

video: SNATCH PULL from POWER POSITION

video: PAUSE BACK SQUAT

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SUPERSET: quality *if there is time left, do supersets!

3 rounds: NO SHOES
30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10+10x SIDE BEND *kb

Rest as needed

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Video: SIDE BEND *kb

5x5@same weight across

Go every 2:00

AF WEEK 38, day 1

ACCESSORY:
1-2 set:

10 Reverse Snow Angel

For time

• 50 box jumps
• 50 jumping pull-ups
• 50 kettlebell swings
• 50 walking-lunge steps
• 50 knees-to-elbows
• 50 push presses
• 50 hip extensions
• 50 wall-ball shots
• 50 burpees
• 50 double-unders

♀ 20-inch box, 26-lb kettlebell, 35-lb push press, 14-lb ball
♂ 24-inch box, 35-lb kettlebell, 45-lb push press, 20-lb ball

A,
3x [ 1 Hang Squat Snatch + 1 Overhead Squat ]
3x [ 1 Hang Squat Snatch + 1 Overhead Squat ]
2x [ 1 Hang Squat Snatch + 1 Overhead Squat ]
2x [ 1 Hang Squat Snatch + 1 Overhead Squat ]
1x [ 1 Hang Squat Snatch + 1 Overhead Squat ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Complete as many rounds as possible in 12 mins of:
Double Dumbbell Overhead Walking Lunge, 22,5/15kg, 15m
25 Alternating Dumbbell Snatches, 22,5/15kg
15 Chest-to-bar Pull-ups

Compare to 10-21-19.

Goal: 4+ Rounds

C,
D-Ball Bear Hug Hold 8x 20 secs

Rest 10 secs between sets.
Heavy.

A) 60-minute AMRAP*
10km BikeErg
3km Row
Ski for distance in the remaining time

• Move at a pace where you can still hold a conversation with someone.
• This is intended as aerobic base work; make sure you’re in control of your breathing and could maintain nose breathing without significant effort.

Tehdään 1-2 lähestymissarjaa
Lepää kierrosten välissä n. 1 min

DU tech (10-15min)

Rope climb tech

10min with partner:
1 rope climb
10-20 du You go, i go per round.

Jokainen valitsee toistomäärät/kierrokset oman tason mukaan.

Tehdään 1-2 lähestymissarjaa
Lepää sarjojen välillä n. 1 min

10 rounds for time:
6 alternating DB snatches (15/10 kg)
8 push ups
12 air squats

15 min timecap!