-2min rest
-build by feel

Front squat

3 to 4 x 3 @ 80+%, rest 3:00 b/t sets

– Do your first set @ or around 80%1RM front squat, then build over the remaining sets if moving well

3 rounds:
1min Sorenson Hold
20 Weighted Russian Twists (1=1)
30sec Hollow Hold

AF WEEK 3, Day 3

STRENGTH:
E3MOM x3:

5+5 Barbell Reverse Lunge. Bar from the rack.

RIR 2-3. You can alternate legs on each rep or go full 5 and then switch.

AF WEEK 3, Day 3

CONDITIONING:
4x4min ON- 3min OFF, alternate between A&B (A+B+A+B)

A: AMRAP 4

10/8cal Echo
2-4-6-8…Dual DB Thruster
Add 2 reps to thrusters each round

B: AMRAP 4

10/8cal Ski
2-4-6-8… Dual DB Burpee (no jump)
Add 2 reps to DB burpees each round

RPE 4-5 when working.
Target: do not redline too early. Last 90sec push the pace and go RPE 5. Start a new amrap from the beginning. Rxd: 2x22,5/15kg. Masters: 2x17,5/12,5kg

skill 3/3

4 rounds:
1.30min easy bike
set of skill movement
-20s rest
set of skill movement

OHS 5x4

Kevyt fiilistely

6 Rounds

1 Snatch Pull
1 Hang Snatch

32'EMOM
1: 10 dbl DB hang p.clean @2x20/12.5kg
2: 12 V-up
3: AMRAP man maker @2x 20/12.5kg
4: rest

Score is total man maker