For Time

10-9-8-7-6-5-4-3-2-1
- Strict Pull Up

1-2-3-4-5-6-7-8-9-10
- Dual DB Devils Press

8 bent over row @AHAP
10 alternating seated DB press @AHAP

Go every 3:30

2x4@65%
2x3@70%
2x2@75%

Go every 2:30

Syklin eka viikko.
Rytmitä treenit siis ohjeen mukaan tai vaihtoehtoisesti
ma- treeni 3
ti - treeni 4
ke - treeni 5
pe - treeni 1
la- treeni 2
su - treeni 6

For Quality

3-4 Rounds Of:

• 10-15 Seated Z-Press
• 10-15 Banded Face Pull
• 20-30 Banded Tricep Ext.

EMOM32, 40sec work 20sec rest

1. Box jump/step up
2. Plank
3. KBS
4. Wall ball
5. Sit up
6. Burpee
7. Pull up/Ring row
8. REST

2 Rounds

10/side Leg swings
8 Scapula push-ups
6/side Lateral lunges
6/side quadruped thoracic rotations
6 Inchworms
10 Air squats

Our classic snatch warm-up:
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

ENDURANCE

3x10min on/2min off:

A)

• 500m Row
• 20x Burpee Broad Jump
• 40m Walking Lunges

B)

• 500m Ski
• 20x Hand Release Push Up
• 25x Wall Ball

C)

• 20/15 Cal Echo
• 60m Farmers Carry
• 20 V-Up

4 x 6min - 3min rest between sets.

Alt. A & B

A)
5/5 Single arm DB hang c&j @22,5/15kg
6-8 T2b
10 DB goblet squat @22,5/15kg

B)
12/10 cal Row
6 Burpee over the rower

RPE 8-9

AF WEEK 34, Day 1

CORE:
3-6-9-6-3

V-Up
Tuck-Up
Sit-Up

For the burn!