For time

• 21 thrusters (♀ 65 lb, ♂ 95 lb)
• 21 lateral burpees over the bar
• 15 thrusters (♀ 65 lb, ♂ 95 lb)
• 15 lateral burpees over the bar
• 9 thrusters (♀ 65 lb, ♂ 95 lb)
• 9 lateral burpees over the bar

3 rounds for time:

15 cal row
12 wall ball
9 burpee

6 rounds, 2 min ON: 1 min OFF

6 hang power clean @60-70% of 1RM
8 burpees over bar
10 pull-up

6-8 rounds

1 power clean + 1 squat clean + 1 jerk

Moderate/heavyish complex

4-5 sets:

2 clean pull + 3 muscle clean + 4 push press

Easy&fast

Kaverin kanssa
6x Amrap3/1:30 lepo

Amrap1:
10 wall ball
10 lunge steps with wb
10 air squat

Amrap2:
10 sit up
10 mountain climber
10 alt. V-up

Amrap3:
10 kb swing
10 burpee
10m farmers carry @2xkb

Amrap4:
10 plate front squat
10 plate push press
10 plate thruster

Amrap5:
Max 10m shuttle run

Amrap6:
Max cal

AF WEEK 38, Day 3

WEIGHTLIFTING:
E90-120sec x6:

C&J
3 set: 1+3
3 set: 1+2

Target: This is more jerks bias lifting. Do not drop the barbell between jerks. Clean can be done anyhow.

Snatch

A) Build to 1RM Power Snatch

B) E90SEC X9

1-3:

• 1 Power Snatch @90% from 1RM

4-6:

• 2 Power Snatch @80% from 1RM

7-9:

• 3 Power Snatch @70% from 1RM

OHS

E3MOM X5:

• 3 OHS @75-85%

Metcon

4 Sets 1:1 Work:Rest // YGIG

• 250m Ski
• 10 Double KB Hang C&J @2x16kg
• 15m KB Front Rack Lunge

Accessories

4 Rounds For Quality:

• 8/8 Bulgarian Split Squat (2xDB)
• 10-15 Slider Hamstring Curl

Bent over Rows + Romanian Deadlift

6 x ( 5 + 7 ) @ 3:00

Back squat max PR

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