40min EMOM:
1) 5x Power Snatch
2) 5x Power Clean & Jerk
3) Round of Cindy
4) Rest

A: Windshield viper push ups 4set
B: DB shoulder press 3set
C: Push ups 12x6
D: SA DB shoulder flys 2set

EMOM30
5 pull up
10 push up

Back squat
5-5-5-5-5 increasing weight, start @60%
Then
2x10 @80% of heaviest 5

AF WEEK 10, Day 3

CORE:
3-6-9-6-3

V-Up
Tuck-Up
Sit-Up

Target: feel the burn! Rest as needed between rounds.

increasing pace
3:00 BikeErg
2:00 Row / 2:00 SkiErg
1:00 BikeErg
+
2 Rounds
5 Inchworms
10/side Xiao Pengs
10 Air squats (slow tempo)
+
1-2 Rounds
5/side Single-arm/single leg DB snatch
30 Speed rope skips
1-2 Wall walks
5 Box jump overs
+
Once through @ workout weights/height
250m SkiErg
25m Farmer’s carry
25 Double-unders
250m BikeErg
8 DB snatches, alt
2 Wall walks
250m Row
8 Wall balls
4 Burpee box jump over

6x6min 3min rest
A-B-C-A-B-C
A
6 bmu
12 deadlift
18 box jump over

B
8 devils press
16 t2b
24 box jump over

C
10 hspu
20 box jump over
30 du

Light Cardio with Ergos 90 minutes

Part A).
Skill Primer
Hang Muscle Snatch & Pause OHS
(5-8 sets x 3+2 / 0:03 pause in the bottom)

Part B).
Hang Snatch & Snatch Balance
(8 sets x 2+2 / 55%-70%)

4 rounds for quality
8 Table top raises
8 Kang squats
8/side Strict High Pulls
4-minute Row

4 Rounds for quality
4 Jefferson curls
4 Deck roll to handstand
4 Kneeling jump to box jump
4-minute Air bike