4 clean + 4 front squat + 4 push press

Back squat

4 x 5 @ 75-80% (2-3 RIR), Rest 3:00-4:00 between sets

A: burpees 8x3
B: Power clean 4x3 2x2 3x1
C: Seated leg press 3set
D: bench press 3set
E: SA seated rows 2set
F: Close grip lat pull downs 1xMax
G: DB alternating biceps curls 1xMax

Write the round you finished, not the round you were intrrruptrd during

Clean + push press + split jerk

1+1+1 @ Daily max
2-4 x 1+1+1 @ 80-85% of DM

AF WEEK 42, Bonus workout, Engine

CONDITIONING:
“Kaistanvaihto”

250m-500m-750m Row
1500m-1000m-500m Bike

3min rest

750m-500m-250m Row
500m-1000m-1500m Bike

RPE 3 to 4.

Target: The second round must be faster than the first one.

This will take you around 26-30min to complete (rest included)

WU:

500m Row
10 Up&Down
1000m Bike
2x Perfect Stretch

“Tabata Barbell”
• Tabata Deadlift 185/125#
• 1 min Rest
• Tabata Hang Power Clean 135/95#
• 1 min Rest
• Tabata Front Squat 85/55#
• 1 min Rest
• Tabata Push Press 65/45#
A Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. All movements start from the floor. Goal: exceed 275 total reps. To achieve this, you must average 9 reps per 20 seconds.

Back Squat
• 8 reps at 60% of 1RM
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 6 reps at 80% of 1RM

DT, 5 rounds for time
12 Deadlift
9 Hang power clean
6 Push jerk

TC: 18 min

*30 sec ON: 30 sec OFF, 3 rounds
*
12 gorilla row with dual 24 kg KB
2 sled push 20 kg (back and forth)
Battle rope swing