SET A | 3 rounds:
8+8 box step down
20 landmine rotation alt.

SET B | 3 rounds:
6+6 1-leg split stance deadlift
10-12 leg lift + reach

AMRAP12: teams of 2
10 cal row/ski (synchro)
20 box jump
10 cal row/ski (synchro)
20 DDB hang squat clean

hip & spine mobility

copenhagen plank knees to elbows 3x8/8

one legged around the clock 3x3 (4 directions)

superset, 5x
8/8 steps banded X walk
5/5 unilateral KB RDL

pigeon pos. hip raises 3x8/8

3 position cleans from hang (power, 1/2 squat, squat)
35lbx9 reps
55x9
65x9
75x9
85x1
95x1
105x2

40 total reps

WARM UP 10min 1 rounds

5× + 5×/side + 5×/side + 5×/side + 5×
GOBLET SQUAT *plate +
HALF KNEELING WEIGHT SHIFT *plate +
HALF KNEELING HIP FLEXOR and HAMSTRING STRETCH +
PIGEON STRETCH +
SITTING ADDUCTORS STRETCH

5×/side + 10× + 10× + 10× + 10×
PRONE SCORPION +
BODY SAW PLANK +
SHOULDER EXTENSION ROCKING +
W- FLOOR SLIDE +
BEAR CRAWL HOLD with SHOULDER TAP

5× + 5× + 5× + 5× + 5×
HIP ROLL GLUTE BRIDGE +
YOGA HAMSTRING STRECTH +
YOGA ADDUCTOR STRECTH +
ROLLING BACK +
1-LEG YOGA BOAT POSE

KUVAT LIIKKEISTÄ:

---

---

RDL *sn-grip + MUSCLE SNATCH + OHS + DROP SNATCH + SNATCH HIGH PULL *flat footed
1×2× 5+2+2+2+2@barbell, rest btw sets 1min

--

SNATCH
3@barbell, 3@up to 75%, sn-%, rest btw sets 2min, example up to 55/65/70/75%

---

RDL *jerk-grip + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN *flat footed + CLEAN HIGH PULL *flat footed
1×2× 5+2+2+2+2@barbell, rest btw sets 1min

--

CLEAN
3@barbell, 3@up to 75%, jerk-%, rest btw sets 2min, example up to 55/65/70/75%

---

SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split both side 1+1
1×2× 2+2+2+2@barbell, rest btw sets 1min

--

SPLIT JERK *rack, split both side 1+1
2@up to 75%, jerk-%, rest btw sets 2min, example up to 55/65/70/75%

Partner Wod

Every 5:00 × 6 rounds of:
15 KB Goblet Squat @16/12kg - Wall Sit Hold
12 Ring Row - Dead hang
9 Box Jump - Hollow Hold
6 Burpee - Plank Hold
Remaining time is rest

• P1 starts with the squats while P2 holds Wall-sit, then switch P2 completes the squats P1 holds Wall sit and so on...

Rx+: KB@24/16kg, Feet elevated Ring Row

WARM UP 10min 1 rounds

5× + 5×/side + 5×/side + 5×/side + 5×
GOBLET SQUAT *plate +
HALF KNEELING WEIGHT SHIFT *plate +
HALF KNEELING HIP FLEXOR and HAMSTRING STRETCH +
PIGEON STRETCH +
SITTING ADDUCTORS STRETCH

5×/side + 10× + 10× + 10× + 10×
PRONE SCORPION +
BODY SAW PLANK +
SHOULDER EXTENSION ROCKING +
W- FLOOR SLIDE +
BEAR CRAWL HOLD with SHOULDER TAP

5× + 5× + 5× + 5× + 5×
HIP ROLL GLUTE BRIDGE +
YOGA HAMSTRING STRECTH +
YOGA ADDUCTOR STRECTH +
ROLLING BACK +
1-LEG YOGA BOAT POSE

KUVAT LIIKKEISTÄ:

---

---

RDL *jerk-grip + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN *flat footed + CLEAN HIGH PULL *flat footed
1×2× 5+2+2+2+2@barbell, rest btw sets 1min

--

CLEAN *tc 20min
3@barbell, 1@up to the maximum of the day, jerk-%, rest btw sets 2min

---

SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split both side 1+1
1×2× 2+2+2+2@barbell, rest btw sets 1min

--

SPLIT JERK *rack, *tc 20min
2@barbell, 1@up to the maximum of the day, jerk-%, rest btw sets 2min

Strict Press

A) 2x5 @RIR 1-2

B) 3x2 @RIR 0-1

*E3MOM

Push Press

• 3x4 (TnG)

*RIR 1, Isompi ku viime vkolla
*E2MOM

Weighted Wide Pull Up

10-8-6-4-2

*Nouseva paino, vika 2 @RIR 0
*E3MOM

Metcon

4x 5min AMRAP / 2min Rest Between
Alternating A&B

A:
- 3 Wall Walk
- 15 GHD
- 30 DU

B:
- 10 Pull Up
- 10 DB Snatch @25kg
- 10 Cal Ski

Accessories

4 Rounds For Quality:

• 10-15 DB Bench Press
• 15-20 Banded High Pull
• 10 Feet Raised Ring Row

tc 20min

3@barbell, 1@up to the maximum of the day, rest btw sets 2min

AF WEEK 49, Day 3

WEIGHTLIFTING:
E90sec x10

Squat Snatch Double.

Drop and Go. All sets across (same loading)
Use 80-85% of 1RM.
Target: choose a loading that challenges
you in the last rounds but you can execute without misses.

*tc 20min, SQUAT CLEAN

3@barbell, 1@up to the maximum of the day, jerk-%, rest btw sets 2min