BACK SQUAT + SINGLE LEG RDL
*rdl: barbell snatch grip

3× 5 + 5 reps/leg@60% bs-% + mod weight 1-2 reps in reserve, rest 3-4min

Alternating Between Shoulder Press & Seal Row. 6 Rounds x Every 2:00 ( Total 24:00 )

Shoulder Press 6-4-2-6-4-2, start @ 75% 2RM & Building.
Seal Row w/ DUAL KB´S or DB´S. 8 Reps each round.

Seal row in comments

2×5@barbell, 5@up to heavier weight of the day, left 1-2 reps in reserve, rest 2min

15 min @ easy pace / easy effort:
1 min box jump over
1 min abmat with plate
1 min air bike
1 min lunge
1 min push ups
-into-
15 min @ high effort / repeatable pace:
45 sec air bike
45 sec rest
45 sec DU
45 sec rest
-into-
15 min @ easy pace / easy effort:
1 min box step over
1 min push press light weight
1 min air bike
1 min reverse lunge
1 min tricep dip

Tällä viikolla luvassa progressiossa hommien viemistä aivan huipun reunalle monessa ennen kuin ens viikolla otetaan pieni kevennys pätkä ennen vuoren valloitusta!

A) 6 x 2 min AMRAP / 2 min rest
15/12-calorie row
9 toes to bars
AMRAP box jumps 60/50cm

B) 3 rounds
20 calf raises
20 glute bridges

*Use the same barbell for both movements.

AF WEEK 24, Day 3

CONDITIONING:
EMOM x40 (10 rounds)

1) 5 Power Snatch
2) 5 C&J
3) round of Cindy
4) rest

Overall RPE 4. Target: Barbell work with singles. Cindy sub
60sec. This workout starts to accumulate after 5 rounds. If you
wonder between two loadings, choose the lighter one.

Rxd: 50/35kg
Masters: 42,5/30kg
Advanced: 60/40kg
One round of Cindy is: 5 Pull-Up + 10 Push-Up + 15 Air Squat
Tailoring Options:
Decrease loading
10 rounds→ 7 rounds
Use a rep scheme of 4+8+12 or 3+6+9 with the Cindy

Nousu raskaaseen kutoseen

30'AMRAP
1 wall walk
5/5 KB snatch @20/12kg
10 KB sumo DL high pull
15 abmat sit up
1' rest

AF WEEK 26 DELOAD, Day 1

CONDITIONING:
3 rounds, with 3min rest between:

100 DU
500m Row
800m Run

RPE 3→4/5
Target: sub 8 rounds. Each round must be faster than the previous round