Front squat
- 6 x 2 @80%

AMRAP 7

2-4-6-8-10.. etc.
Burpee Box Step-Ups 24"/20"
Air Squats

2x3x52
2x3x57
2x2x60

E2MOM 18 (x3)

A) Plank + KB
B) Cyclist squat
C) Bench triceps

Rest of time bike

AF WEEK 16, Day 1

ACCESSORY:

3x15 Lateral Raise

Go for the pump!

AF WEEK 16, Day 1

CONDITIONING:
3 RFT:

12/9cal Row
9 OHS
6 C2B or Pull-Up

RPE 4.
Target: sub 5. Time Cap: 7’.
Sustainable Row. Unbroken OHS and Pull-Ups.

Rxd: 40/30kg.
Masters: 35/25kg.
Advanced: 50/35kg.

AF WEEK 16, Day 1

STRENGTH:
3 rounds, rest 1-3min between movements.

1) 2 Front Squat, tempo 32X1 + 4 Back Squat, free tempo with explosive execution
2) 8 DB Bench Press, tempo 32X1
3) 5 Weighted Pull-Up

RIR 1-2

AF WEEK 16, Day 1

WEIGHTLIFTING:

A1) E90-120sec x5: 1 Snatch @ 80–85%

A2) 2–3 singles @ 85–88%

Target: Sharp pull, solid receiving position.

Lat pulldown

15reps