3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

0:30 Air/Echo @ moderate pace
0:20 Air/Echo @ harder pace
0:10 Air/Echo @ hardest pace

– Rest 0:30 –

0:30 Row @ moderate pace
0:20 Row @ harder pace
0:10 Row @ hardest pace

– Rest 0:30 –

0:30 SkiErg @ moderate pace
0:20 SkiErg @ harder pace
0:10 SkiErg @ hardest pace

OH squat 4 RM, then max Front squats @ same weights

AF WEEK 39, Day 1

WEIGHTLIFTING:

A) 3 sets:
3x (1 Muscle Snatch + 1 Overhead Squat)

Use a light to moderate load. Focus on a smooth bar path and a strong overhead position.

B) E90–120sec x8:
Hang Squat Snatch Double, TnG lifts

3 sets @ 65–70%
3 sets @ 70–75%
2 sets @ 75–80%

Target: Develop power and confidence from the hang position. Stay patient in the pull and finish with speed. Add load only if both reps remain technically solid.

-1 Round
-5min work / 45s rest

Zone 1:

A: Arms Only Sled Pull 15m
B: SkiErg

Zone 2:

A: Run 300m
B: Stationary SB Lunges

Zone 3:

-Heavy Front Squat x 5
-Wall Ball x 10
-Burpee Over Box x 5

Zone 4:

A: RowErg 200m
B: Copenhagen plank

Zone 5:

A: Run Sprint 300m
B: RowErg

Zone 6:

A: Light Sled Push 15-30m
B: SkiErg

Zone 7:

A: Airbike
B: Wall Ball x 25

HSW Speed – 2 x EMOM 5

7.62m Handstand walk for time

– Rest 2:00 between EMOMs –

Intent. Focus on speed (move as fast as possible) on each walk.
Tips (for faster HSW). 1) Turn your hands out as you walk, 2) Open up your shoulders (to be taller and fall forward faster. Think of this like leaning forward when running), 3) Bend the knees slightly (but this will lead to a worse back position, so it’s a compromise), 4) Faster cadence (move your hands faster with shorter steps first)

MAURI LAAKSONEN & PEKKA HEISKANEN

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the warm-ups are the same as in the gym program!

SNATCH SHOULDER PRESS + PUSH PRESS + OHS
3-4x [3+3+3]@light barbell / stick, rest btw sets 2min

HIP MUSCLE SNATCH + OHS
3-4x [3+3]@light barbell / stick, rest btw sets 2min

TALL SNATCH + OHS
3-4x [3+3]@barbell, rest btw sets 2min

POWER SNATCH from POWER POSITION
3-4x 2-3@barbell-light weight, rest btw sets 2min

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BLOCK BACK SQUAT 90°
3@50%, 3@60%, 3@65%, 2-3x3@70%, rest btw sets 3min
BW 100% = 1RM BS

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RDL *sn-grip, use straps
5x5@moderate weight, rest btw sets 2min

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SUPERSET: quality

3 rounds: NO SHOES

30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10+10x SIDE BEND *kb

Rest as needed

3 Sets:
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Floating Power Snatch to parallel + 1 Floating Pause Snatch
- Rest as needed btw sets
- Start @60-65% and build in weight each set. End somewhere around 70-73% 1RM Power Snatch
- Floating Pause Snatch: pause in receive for 3sec
- All TnG

3 Rounds @ 2-3 RIR

8-12/side DB external rotations
8-12 DB pull overs
8-12 Prone Y-raises

10km Z2 Run

*Puhevauhti