EMOM 9
- Am. heilautus 45sek
- Maljakyykky 45sek
- Lankkupunnerrus 45sek (ole lankussa suorin käsin, tee punnerrus n.3-5 sek välein)

AMRAP 8
- 1.käden heilautus 5
- Rive 5
- Vp / Työntö 5
- Askelkyykky taakse 5
Tee kaikki liikkeet/toistot ensin toisella puolella putkeen sitten vaihda kuula toiseen käteen.

EMOM 8
- Burpee 10
- Heilurikäännös 12

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

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SNATCH PULL to HIP + SNATCH
1-2×2× 1+2@barbell, 1×3× 1+2@55%, 1×2× 1+2@65%, 1+2@75%,
1×2× 1+2@65%, 1+2@75%, sn-%, rest btw sets 2min

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CLEAN PULL to HIP + CLEAN + SPLIT JERK *split jerk the other side each time
1-2×2× 1+1+1@barbell, 1×3× 1+1+1@55%, 1×2× 1+1+1@65%, 1+1+1@75%,
1×2× 1+1+1@65%, 1+1+1@75%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@50%, fs-%, rest btw sets 2min

FRONT SQUAT + REVERSE to FORWARD LUNGE
3+5 reps/leg@60%, 3× 3+5 reps/leg@70%, fs-%, rest btw sets 2-3min

*reverse to forward lunge with barbell, front rack - elbows up
*moderate weight, RPE7-8, 2-3 reps left
*tee x-toistot etukyykkyjä, ota toinen tanko ja tee x-toistot askelkyykky taakse ja eteen heti etukyykyn perään
*aloita heikommalla takajalalla, yksi puoli kerrallaan

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video: snatch pull to hip

video: clean pull to hip

video: reverse to forward lunge

AF WEEK 24, Day 1

ACCESSORY:

3x15 GHD Hip Extension (loaded if wanted)

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

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SNATCH PULL to HIP + SNATCH
1-2×2× 1+2@barbell, 1×3× 1+2@60%, 1×2× 1+2@70%, 1+2@80%,
1×2× 1+2@70%, 1+2@80%, sn-%, rest btw sets 2min

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CLEAN PULL to HIP + CLEAN + SPLIT JERK *split jerk the other side each time
1-2×2× 1+1+1@barbell, 1×3× 1+1+1@60%, 1×2× 1+1+1@70%, 1+1+1@80%,
1×2× 1+1+1@70%, 1+1+1@80%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@60%, fs-%, rest btw sets 2min

FRONT SQUAT + REVERSE to FORWARD LUNGE
2× 3+5 reps/leg@70%, 2× 3+5 reps/leg@80%, fs-%, rest btw sets 2-3min

*reverse to forward lunge with barbell, front rack - elbows up
*moderate weight, RPE8-9, 1-2 reps left
*tee x-toistot etukyykkyjä, ota toinen tanko ja tee x-toistot askelkyykky taakse ja eteen heti etukyykyn perään
*aloita heikommalla takajalalla, yksi puoli kerrallaan

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video: snatch pull to hip

video: clean pull to hip

video: reverse to forward lunge

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

---

---

SNATCH
2×3@barbell, 3@50%, 2@60%, 1@70%, 2@60%, 1@70%, sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK *split jerk the other side each time
2×2× 1+1@barbell, 1×3× 1+1@50%, 1×2× 1+1@60%, 1+1@70%, 1×2× 1+1@60%, 1+1@70%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@50%, fs-%, rest btw sets 2min

FRONT SQUAT + REVERSE to FORWARD LUNGE
3× 3+3 reps/leg@65-70%, fs-%, rest btw sets 2-3min

*reverse to forward lunge with barbell, front rack - elbows up
*moderate weight, RPE7-8, 3-4 reps left
*tee x-toistot etukyykkyjä, ota toinen tanko ja tee x-toistot askelkyykky taakse ja eteen heti etukyykyn perään
*aloita heikommalla takajalalla, yksi puoli kerrallaan

---

video: reverse to forward lunge

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

---

---

SNATCH
2×3@barbell, 3@55%, 2@65%, 1@75%, 2@65%, 1@75%, sn-%, rest btw sets 2min

---

CLEAN + SPLIT JERK *split jerk the other side each time
2×2× 1+1@barbell, 1×3× 1+1@55%, 1×2× 1+1@65%, 1+1@75%, 1×2× 1+1@65%, 1+1@75%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@50%, fs-%, rest btw sets 2min

FRONT SQUAT + REVERSE to FORWARD LUNGE
3× 3+3 reps/leg@70-75%, fs-%, rest btw sets 2-3min

*reverse to forward lunge with barbell, front rack - elbows up
*moderate weight, RPE8-9, 1-2 reps left
*tee x-toistot etukyykkyjä, ota toinen tanko ja tee x-toistot askelkyykky taakse ja eteen heti etukyykyn perään
*aloita heikommalla takajalalla, yksi puoli kerrallaan

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video: reverse to forward lunge

Kyykky 5*5

For time

• 16/20-calorie row
• 50-foot farmers carry
• 50-foot farmers carry
• 50-foot farmers carry
• 50-foot farmers carry

♀ 35-lb dumbbells
♂ 50-lb dumbbells

AF WEEK 5, Day 2

BODYBUILDING:

E150sec for 4 rounds (30min total) with supersets.
1) 10-12 Seal Row and 10-12 Ring Row
2) 10-12 DB Bench Press + 10-12 Push-Up
3) 10-12 Goblet Cyclist Squat and 10-12 Reverse Lunge

These are supersets. The goal is to get a solid pump! Choose
loadings and movement models that you can finish 10+ reps on
the second movement.

HSW Skill Circuit – 2 to 3 rounds

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall-facing flutters
1, ½ or ¼ rotation (each way) of Box pike handstand steps
5 (each way) Sideways handstand walk