9'AMRAP
12 KB USA swing @24/16kg
9 air squat
6 pull up

Strict Pull-Ups ( Weighted )

4-4-4-3-2-1-1

Or

Banded Pull-Ups

8-8-8-8-4-4-4

Go Every 2:30

2-3 rounds:
20+20m 1-arm farmer's walk
20+20m 1-arm OH walk
20+20 1-arm front rack walk
40m yoke carry

Lämmittelyt
Assaults
Mobbailut

Treeni
Seinäpallo 4kg:lla
Kulmasoutu 3 sarjaa 12,5kg:lla
Kahvakuula heilurit
Yms

45-60min Easy Z2 Run

Sawo Triathlon ja Kesä Juhlat <3

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

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CLEAN PULL to HIP + CLEAN + SPLIT JERK split jerk both side 1+1
2+2+2@barbell, 2+2+2@up to 81-84%%, jerk-%, rest btw sets 1,5-2min

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FRONT SQUAT
3@work up to 3RM, rest btw sets 2-3min *varmistajat sivuilla

BACK SQUAT
3@work up to 3RM, rest btw sets 2-3min *varmistajat sivuilla

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video: CLEAN PULL to HIP

For time

• 30 alternating dumbbell snatches
• 30 burpee pull-ups

Set the pull-up bar 6 inches above your reach.
- ♀ 35 lb
- ♂ 50 lb

Engine

Mikko's Triangle

EMOM 40 performed as: 45s on/15s Off

1: Echo
2: Row
3: Ski
4: Rest

AF WEEK 8, Day 2

ACCESSORY:
(upper body + core)
2-3 rounds, go by feel:

1) 6+6 Standing single arm DB Press
2) 8-10 Seal Row
3) 10-20 GHD Sit-Up

RIR 1-2 with the Press and Seal Row