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

Jerk dip

3 x 4 @ 95+%1RM jerk, go every 2:00-3:00

– This drill (when done correctly) will help you develop your dip position and ability to change direction from dip to drive in the jerk.
– The dip speed on this exercise may end up being a little faster than your actual jerk dip.
– The goal is to get the bar to move to the bottom of the dip very quickly, then abruptly stopping the moment of the bar, all while keeping the bar connected to the shoulders
– Do not extend up aggressively like you would a regular jerk, but rather recover normally between reps

AF WEEK 24, Day 1

STRENGTH:
EMOM x10:

1) 3 Front Squat @ 75-80% of 1RM
2) 6 Back Squat

Target: add 2,5-5% compared to last week. Both movements
with the same loading. This is a combination of strength and
breathing workout.

3 x alkavalla 2 minuutilla
max käsilläseisonta/käsilläseisontapunnerrus

5x 2 squat cleaan + 2 Shoulder to OH

RestDay!

Supersarjassa yhtenä liikkeenä.

5 rounds each for time
2x 24/16kg kettle bell
6 thrusters
3 HSPU
1 rope climb
rest 90s.

A) AMRAP 6
10m Overhead Walking Lunges with DB's
5 DB over burpees
10m Overhead Walking Lunges with DB's
5-8 kipping pull-ups

REST 4:00

B) AMRAP 6
5-8 toes to bars / kipping knees to chest
10 singles arm devils presses
10 cal row

REST 4:00

Skill

A) For 10-15min Practice one movement:

• DU, bMU, C2B, Hspu,HSW

B) E2MOM X5

• 30s Max Reps Pull Up or C2B
• 1min AMRAP: DU -Rest 30s-

C) Ring Holds:

EMOM 9:

1) 20s Ring Support Hold
2) 15-20s Chin Over Rings Hold
3) 20s Ring Dip Hold

Metcon

4 Rounds For Time:

• 500m Row
• 20 GHD Sit Up
• 8 Devils Press @2x45lbs

Cap:16min

Accessories

A) Shoulders

3-4x For Quality:

• 10-15 DB Front Raise
• 10-15 Lu Raise
• 20-30 Banded Pull Apart

B) Building

3-4x For Quality:

• 10/10 Hammer Curl
• 10-15 DB Skull Crusher