3 Rounds of
AMRAP 3:
3 Power Cleans 65/45kg
6 Push-ups
9 Sit-ups
– Rest 1min btw rounds

Clean & Jerk
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM

5 Intervals, alternate A1/A2

A1. AMRAP 5
3 Power snatches @ 61/43kg (135/95lbs)
6 Bar-facing burpees
12 Wall balls @ 9/6kg (20/14lbs)

– Rest 2:30 between intervals –

A2. AMRAP 5
400m Run
12 Thrusters @ 61/43kg (135/95lbs)
BikeErg for distance in the remaining time

– Rest 2:30 between intervals –

Flow. A1-A2-A1-A2-A1

Overview. Alternating 5-minute intervals that mix moderate barbell work with fast, simple conditioning. The goal is steady intensity and consistent scores across all five intervals
Effort. Work at ~8.5/10 RPE. Each interval should feel demanding but repeatable, you’re pushing, but not sprinting all out. Stay composed at the start of each interval so you can finish strong without falling off. Use the 2:30 rest to recover breathing and prepare for a quick restart.
Feel. Expect heavy breathing and increasing leg fatigue as the rounds go on. A1 will feel fast (at least to start) with short bursts of work, while A2 is a more sustained effort on the run and bike. The fatigue will build gradually, so you need to stay focused.
Adaptation. Build aerobic power and repeatability under mixed fatigue. Work on pacing control, barbell efficiency, and recovery between high-output efforts. Reinforces the ability to sustain strong efforts while managing transitions and breathing.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your A1 and A2 scores consistent across intervals?
– Which part of each piece dictated your pace: barbell, other movements, machines, or transition?
– Did your effort feel repeatable, or did your output drop toward the end?
– How well did you recover during the 2:30 rest, and what could you adjust next time?
Movement options.
Barbell weight → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs), This should be a weight where you can chip away on the snatches (singles or sets) and do the thrusters unbroken (even if hard)
Wall balls → Lighter ball
Run → 1200/1000m Bike Erg
BikeErg → Row, SkiErg or Air bike

Alternate A1/A2

A1. Bench press – 4 x 6-8 @ 74+%1RM, rest 1:00 before A2

A2. Single arm DB row – 3 to 4 x 8-12/side @ RPE 7-8 (2-3 RIR), rest 2:00 before A1

12min:
200m ski/ 400m echo
10 d-db/kb r.dl
10+10 kb/db bent over row
5 inchworm to mc

E2:30 x 5:
7 deadlift
after every set, do 5 narrow goblet squat

Perhoset, loppuun vaikeampia käsipainoliikkeitä

Tessa Borodulin

Leuanveto 4x3 Maasta/kumpparilla/kehonpaino/lisäpaino
Etukyykky 4x4 @80-82,5%
- Viimeinen viikko ennen testiviikkoa

Emom 12:
1: 10 DB Bicep curls
2: 8 Romanian Barbell Deadlift
3: 10 Strict T2B/Straight leg raises/knee raises
4: Rest

AF WEEK 39, Day 3

CONDITIONING:

“Hour with the bar” 60min EMOM:

1-10min: 5 Power Snatch + 5 TTB
10-20min: 5 OHS + 5 Box Jump
20-30min: 5 Front Squat + 5 Bar over Burpee
30-40min: 5 Push Press + 5 Back Squat
40-50min: 5 Power Clean + 5 HSPU
50-60min: 5 Thruster + 5 C2B

Overall RPE 4, not all out but the last 10mins can be a bit spicy.

Every minute on the minute do 5+5 on the same minute.

Tip: take one minute completely for rest if needed. You should have around 30sec rest on each minute

Loadings:

Rxd: 40/30kg
Masters: 30/25kg and Pull-Ups
Advanced: 50/35kg

Scaling:
Decrease loading Do 3+3 reps C2B→ Pull-Up

AF WEEK 39, Bonus workout, Engine

CONDITIONING:

AMRA30:

500m Ski
500m Row
1000m Bike

RPE 3.
Alternate between machines. This can be done through nose breathing only to stay under the threshold limit.

WU:
1000m
2x Body flow