10 rounds for time:
10-1 Bench Press (155/105lbs)
5 Strict Pull Ups
250/200m Row

(For the bench press, it goes down a rep each round!)

A)
3 rounds
3x( 1 half kneeling press + 1 half kneeling windmill )
10+10 single arm overhead march

B)
In every 2’30” x 6 rounds
6x( 1 goblet squat + 1/1 goblet reverse lunge )
15 Russian swing @heavy

C)
2 rounds
12 weighted hollow rock
12 slow mountain climber

-6 pull-ups
-8 burpee over DB’s
-10 wall balls
-AMRAP double DB thrusters 2x 15-20/10-15kg

AF WEEK 4, Day 1

WEIGHTLIFTING:
Week 3 – Moderate Strength

Snatch: Every 90s x8 – Snatch @75–80%

Clean & Jerk: E2MOM x6 – Clean + Jerk @78–83%

Target: Receiving position quality

AF WEEK 4, Day 1

WEIGHTLIFTING:
Week 3 – Moderate Strength

Snatch: Every 90s x8 – Snatch @75–80%

Clean & Jerk: E2MOM x6 – Clean + Jerk @78–83%

Target: Receiving position quality

AF WEEK 4, Day 1

STRENGTH (3/3)

Back Squat 4x4,
Tempo 32X1 3sec negative, 2sec pause at the
bottom, explosive up, 1sec rest at the top

RIR 1-2

AF WEEK 4, Day 1

CONDITIONING:
3 RFT:

20/17cal Bike
10 OHS

RPE 4, with heavy intensity but not all out. Target: can you go
sub 5? This is short and spicy, push the bike but do not redline.
Big sets with OHS, bar from the ground. Use a full range of
motion with the squats.

Rxd: 42,5/30kg. Masters: 35/25kg. Advanced: 50/35kg

AF WEEK 4, Day 1

ACCESSORY:
EMOM x8

1) 30sec D-Ball/Sandbag Hug
2) 15-20sec Ring Support

RPE 4. Work what you got!

AF WEEK 4, Day 2

CONDITIONING:
AMRAP 15:

30/24cal Row
20 DB Hang Snatch
15 TTB

Overall RPE 4. Target: 3+ rounds. Alternate arms as wanted.
Use a loading you can hit most of the rounds unbroken.

Rxd:22,5/15kg. Masters: 17,5/12,5kg

AF WEEK 4, Day 2

STRENGTH (upper body):
3 rounds, go by feel and rest as needed between.

1) 10 Seal Row (KB, DB, Barbell)
2) 10 DB Bench Press

RIR 2