accessory:

2-4x
10 db lateral raises
15 pystysoutu tangolla
30 ojentajat kumpparilla (kumppari räkistä ylhäältä, kyynerpäät kyljissä suorista kädet)
- rest as needed

non contact squat clean + squat clean + split jerk

"In every 30"" x 8 sets" 1 clean & jerk

100 Rounds For Time :

1 Burpee
2 Air Squat
3 Push-Ups
4 Reverse Lunges

Time Cap 45:00

6 x 5, climb heavy

Go every 2:30

Alternate B1 / B2

B1. Push press – 3 x 5 @ 70%, rest 1:00 before B2

B2. Strict chin up – 3 x 5+ @ Bodyweight, rest 2:00 before before B1

1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
+
1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
1:00/side Front Rack mobility drill
+
2 rounds
5 Scapular pull-ups
0:30 Hang from bar
8 Scapula push-ups
8 Tension swings
5 Arch hold push to hollow holds (3-5 sec in each position)
+
Empty barbell – 2 rounds
5 Hang muscle snatches
5 Hang power snatches
5 Front squats
+
Build to workout weight for hang power snatches and front squats
* Practice few short sets of other movements as you build up
+
@ workout weight
250 Row
5 Burpees over the rower
10 Wall balls
– Rest 0:30 –
10 (cal) Air bike
5 Hang power snatches
5 Handstand push-ups
5 Front squats
5 Toes-to-bars

5:00 BikeErg @ easy
+
2 Rounds
30 Speed rope steps
5 Scapular pull-ups
8 Tension swings (sponge/block between feet)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
+
1-2 rounds of:
6-10 Small scapular rolls for control
6-10 Small scapular roll to butterfly pull-up drill
+
Build to workout weight for thrusters and power snatches
* Between sets: 1-2x 5 Chest-to-bars, 25 Double-unders
+
@ workout weight
5 Thrusters
5 Chest-to-bar pull-ups
3 Power snatches
30 Double-unders
20/15 (cal) BikeErg

Clean pp, front squat, jerk 1+1+1

AF WEEK 14, Day 2

GYMNASTIC CONDITIONING:
2-4 rounds, with 2min rest between:

30 DU + 2 Rope Climb + 30 DU + 10m HSW

Choose rep schemes and movement models you can get all rounds done with RPE 3-4. Advanced athletes can go with legless rope climbs or 1 legless.

Scaling: 30 DU→ SU, 2 Rope→1, 10m HSW→5m or with 3 Wall Walk

Amrap10:
10 d-db row
10 d-db alt. Reverse lunges
5+5 db push press
10 r.twist
:30sec machine