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

3 rounds:

AMRAP4
6 shuttle runs (1 rep = 10m)
2 wallwalks
8 toes to bars

*rest 2:00 between amraps

5-5-4-4-3-3

• + AMRAP push presses @heaviest weight

OTD

Go evey 2:30

TBA...

EMOM 25
- Am. Heiluri x 20
- Maljakyykky+mylly x 12
- 2KB Rive+työntö x 10
- Vuorikiipeilijä x 40
- Huili

RestDay!

EMOM x 35
1) row
2) walking lunge
3) shuttle run
4) burpee broad jump
5) wallball
6) rest

Build to workout weight for KB clean and jerks and farmer carries
* Practice few sets of other movements as you build up
+
@ workout weight
4 KB clean and jerks
2 Wall walks
20m Farmer’s carry
4 Burpee get overs
4-8 Chest-to-bar pull ups
10 GHD sit-ups

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!