EMOM10

A) Bulgarian split squat
B) Luistelukyykky

AF WEEK 15, Day 2

GYMNASTIC STRENGTH:
EMOM x12

1) 10-20sec Chin over Bar Hold
2) 10-20sec Ring Support
3) 10-20sec Hollow Hold
4) 10-20sec Handstand Hold (free or against the wall)

Target: execute hold with perfect form

EMOM10

A) Pull ups
B) Push ups

AF WEEK 15, Day 3

CONDITIONING:
“Community Candy Box 4.0”

Buy in: 90 DU
3 rounds:
2 rounds of Cindy + 1 round of DT
Cash out: 30cal Echo

Target: Sub 12
Overall RPE 5.

Rxd 60/42.5kg.
Masters 50/35kg.
Advanced 70/50kg

AF WEEK 15, Day 3

WEIGHTLIFTING:
E90-120sec: C&J

A1) Clean & Jerk: 5 x 2 @ 70–75%
A2) Jerk (from rack): 5 x 2 @ 70–75%

Target: Stronger, sharper jerks with consistent front rack and no press-outs.

AF WEEK 15, Day 3

WEIGHTLIFTING:
E90-120sec: C&J

A1) Clean & Jerk: 5 x 2 @ 70–75%
A2) Jerk (from rack): 5 x 2 @ 70–75%

Target: Stronger, sharper jerks with consistent front rack and no press-outs.

333x3

333cal Row
333cal Ski
333cal Bike

10 min AMRAP:
• 2 Russian Kettlebell Swings 70/53#
• 2 Burpee Pull-ups
• 4 Russian Kettlebell Swings 70/53#
• 4 Burpee Pull-ups
• 6 Russian Kettlebell Swings 70/53#
• 6 Burpee Pull-ups
…
Continue pattern until time is up. Goal: finish round of 12s.

Team of 4
Part A
EMOM 12' -> 30s work 30s rest:
Min 1: cal Row/Ski/Bike
Min 2: USA swing @24/16kg KB
Min 3: DU
Min 4: Thruster @43/30kg
Score: all reps of the team

4min Rest

Part B
AMRAP 12'
Partner 1&2: 6min Partner Cindy + 6min Partner DT
Partner 3&4: 6min Partner DT + 6min Partner Cindy
Partner Cindy: Relay style -> 5 pull-up + 10 push-up +15 air squat
Partner DT: Relay style -> 12 deadlift + 9 hang power clean + 6 push jerk @43/30kg
Score: all reps of the team

2min Rest

Part C:
1900 - A score - B score number of burpees as a team (YGIG)
Timecap: 20min

Amrap 8min
Raaka rive 2,4,6,8,10 jne....
T2b 4,8,12,16,20,24 jne....