Waves; jerks from the blocks/rack
3-2-1
3-2-1
3-2-1

Row 3x2000m
4 min rest between sets

Back squat

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

– Do your first set @ or around 80%1RM backs squat and build up over the remaining sets if moving well

Bulgarian split squat 3x16

You go I go: 5 rounds each

5/7 cal row
6 box step up
9 DB squat (with 2 DBs)
Rest 2 min

3 devil press
6 box jump over
21 DU
Rest 2 min

5/7 cal row
6 burpee box jump over
9 DB push press

AF WEEK 52, Day 2

CONDITIONING

“Gauntlet”
30min AMRAP: Jackie+Karabell+Max reps of Cindy in the
remaining time

1000m Row
50 Thruster 20/15kg
30 Pull-Up
Then
10 rounds: 3 Power Snatch + 15 Wallball
Then remaining time max rep of: 5 Pull-Up + 10 Push-Up + 15
Air Squat

Target: 5+ rounds of Cindy. Tailor the loadings if needed to keep
you moving.
Use only one barbell.

Loadings:
Rxd: 50/35kg
Masters: 40/30kg
Advanced: 60/40kg
This can be done with a partn

YGIG

1500m row
100 wall ball (6kg)
100 burpee ;)
200m farmers carry (22,5kg/hand)
60 hand release push up

Tessa Borodulin

BMU/RMU

AF WEEK 52, Day 1

WEIGHTLIFTING
E90-120sec:

Power Clean + Split Jerk
3 set: 1+3, TnG
3 set: 1+2, TnG
3 set: 1+1

Target: find a heavy single of the day.

AF WEEK 52, Day 1

WEIGHTLIFTING
E90-120sec:

Power Clean + Split Jerk
3 set: 1+3, TnG
3 set: 1+2, TnG
3 set: 1+1

Target: find a heavy single of the day.