AF WEEK 34, Day 1

WEIGHTLIFTING (3/3):
E90-120sec for 3 rounds:

1) Snatch Pull + Hang Snatch + Snatch
2) Hang snatch + Snatch
3) Snatch

Target: Add 2,5-5% compared to last week. Suggested loading (experienced lifters)
Set 1: 75–80%
Set 2: 80–85%
Set 3: 85–90%, then 1–3 additional singles up to 92–95% if technique remains solid.

Strict Press

A) Build Up To Days Heavy 1RM

B) 2x3 @75-80% From 1RM

Gymnastics

A) 3-4 Rounds Of:

• 15 Cal Ski (Fast)

rest 30s

• 1 Set of rMU

rest 30s

• 5 Wall Walk (Fast)

rest 3min

B) Strength

EMOM 12

1) 10-15 DB Bench Press
2) 10/8/6 Strict Chin Up (weighted)
3) 10 Parallette Dip

Optional Metcon

Echo Tabata (8x20s on/10s Off)

• Max Cal Echo

5 x 1+1 x quality

Engine

2 Rounds @Z2

• 5min Row
• 5min C2 Bike

Into,

4 Sets Of:

• 15 Burpee Box Jump Over
• 15 Cal C2 Bike
• 25 KB Swing
• 25 Cal Row

-rest 4min between sets-

3x15 OHS

5 sets of 10 reps::
• Dumbbell Bench Press
Weight: 55%, 60%, 65%, 70%, 75% of 1RMs. Rest 2 min between sets.

5 sets of 8 reps:
• Bent-over Barbell Row
Weight: 55%, 60%, 65%, 70%, 75% of 1RMs. Rest 2 min between sets.

10 min EMOM:
• 4 Front Rack Lunge (2/2)
• 4 Push-ups
• 4 Ring Rows
Recommended weight: 70%1RM

Back Squat

3-3-3-3-3-3. Every rep 3 sec hold. below parallette.

Go every 3:00