For reps

• 1 minute of double-unders
• 1 minute of alternating single-leg squats
• 1 minute of hang clean and jerks
• 2 minutes of double-unders
• 2 minutes of alternating single-leg squats
• 2 minutes of hang clean and jerks
• 3 minutes of double-unders
• 3 minutes of alternating single-leg squats
• 3 minutes of hang clean and jerks

♀ 95 lb
♂ 135 lb

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 40, Bonus workout, Engine

10 RFT:
500m Ski
400m Run

Overall RPE 3-4, go by feel.
In this workout, there is no rest. Alternate between ski/run. This will take you 40-50min.

WARM UP 10min and OLY TEHNIQUE DRILL before clean & jerk

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CLEAN PULL to HIP + CLEAN from KNEE + PUSH PRESS + SPLIT JERK with PAUSE in CATCH split jerk both side 1+1, pause 2-3 sec
2+2+2+2@barbell, 3-4× 3+2+3+2@72-78%, jerk-%, rest btw sets 1,5-2min

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FRONT SQUAT
3×5@85%, fs-%, rest btw sets 2-3min *2@up to 80%

BACK SQUAT *continue with a back squat after the front squat, put the working set load directly
2×6-8@85%, bs-%, rest btw sets 2-3min

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video: CLEAN PULL to HIP

video: CLEAN from KNEE 0:20

video: PUSH PRESS

video: SPLIT JERK with PAUSE in CATCH

Gymnastics

Warm up

2 rounds of

20 Plate hops
10 Ground to overhead with plate
10 Active to passive
10 hollow rocks
10 kips
10 ring rows or 3- 5 strict pull-ups

Gymnastics for quality 30min
- Kipping & Butterfly C2B & pull-up technique.
- Up & over

Bonus for Advanced: Bar muscle up & cycling practice.

Partner AMRAP 6
3 T2B
2 pull-ups
1 Up & over

YGIG with partner. Complete one full round, while partner rests or assists.
Scale movements as needed.
If all movements are easy, try to preform all movements in a row.

bench press and chin up

Squat snatch

Barbell prep

2-3 Sets @ increase load each set (start w/ empty barbell)
3 Snatch pulls
3 Hang muscle snatches
3 Behind the neck snatch grip push presses
3 Hang power snatches
3 Snatch balances
3 Hang squat snatches

AF, WEEK 346, Bonus Workout, Engine

CONDITIONING

E6MOM x4

30/24cal Echo
20 RKBS

RPE 4 when working. You should have 3min+ to rest on each round. If not, go every 7th minute.

Target: all rounds within 10sec.

Rxd: 24/16kg.
Advanced: 32/24kg

Aikaa vastaan

10-1
Raakatempaus 40/30kg
20 Tuplaa

AF WEEK 14, Day 2

CONDITIONING:
4x4min ON-3min OFF, alternate between A&B

A: 12/9cal Echo + 9 C2B or Pull-Up + 6 Box over Jump @ 75/60cm

B: 12/9cal Ski + 9 TTB + 6 Burpee to Target (TTB bar)

Target: 2+ rounds each interval Overall RPE 5. Hit these intervals hard!