40 min AMRAP with a partner / 1 min REST between rounds (YGIG)

1. 20 WB
2. 16 box step over with WB
3. 8 BMU
4. 8 squat clean (50 / 70 kg)
5. 8 synchro bar over burpee
6. 20 bodyweight lunges
7. 16 m HS Walk
8. 8 strict HSPU
9. 8 D-ball squat
10. 8 ring pull up / rMU

** 4 intervals, alt A1/A2**

AMRAP 4
Run @ 3k pace or slightly faster

– Jog 3:00 @ easy for recovery –

A2. EMOM 4
12 Box jump overs, 24/20″
AMRAP SkiErg for distance

– Air/Echo bike 3:00 @ easy for recovery –

A)
EMOM 24’
1: 3/3 dead snatch to reverse lunge
2: 6 clean to goblet squat
3: 5/5 kickstand deadlift
@heavy

B)
AMRAP 8’
6 double KB thruster
6 push up
6 half snatch to clean

High Hang Power Clean 5 sets 5 reps AHAP

Alternate B1/B2

B1. Front foot elevated split squat – 2 x 8-12/side @ RPE 6 (4 RIR), rest 1:00 before B2

B2. GHD hip extensions– 2 x 12-20 @ RPE 6 (4 RIR), rest 2:00 before B1

Hip thrust

2 x 8-12 @ RPE 6 (4 RIR), rest 2:00 between sets

AF WEEK 19 DELOAD, Day 3

GYMNASTIC STRENGTH:
EMOM x12: 10-30sec static holds

1) Chin Over Bar

2) Ring Support
3) Hollow

4) Bottom of Ring Dip

Overall RPE 4

Target: execute hold with perfect form.

10 min E2MOM:
• 3 Power Snatch
Recommended weight is 75% 1RM.

Cleans
• 5 reps at 60%
• 5 reps at 70%
• 5 reps at 80% of 1RM

Pause push press + push press

2 x 2+3 @ RPE 7-8, go every2:00