Warm-up 00:30 / 00:30 x 8:
1) Good morning / Hang clean pull
2) bench press
3) Hang muscle clean / Hang power clean
4) FS / Hang clean

Every 2 mins x 7 (moderate to heavy):
1 clean pull + 1 Hang power clean + 1 High hang squat clean

Every 3 mins x 4 (RIR 3):
10 military bench press

EMOM 6 min:
1) 8-10 DDB thruster (22,5 kg)
2) 8-10 DB snatch (22,5 kg)

AF WEEK 6, Day 3

CONDITIONING:
2min ON - 2min OFF x6 (A+B+A+B+A+B)

A: 21/17cal Ski + remaining time max rep Devils Press

B: 21/17cal Echo + remaining time max rep burpee box over

Target: A: 5+ B: 7+ reps each interval. Machines sub 75sec.

Hit these intervals hard but with sustainable pace.

Super set x3

8 DB bench press
8 Strict press
8 Biceps curls
8 Triceps extension

Rest 1,5min btw sets

Power Clean & Jerk

A) E90SEC Untill Days Technical Heavy

• 1 Power Clean & Jerk

B) 1min On/2min Off X3:

• AMRAP C&J @70% From days max

Squats

A) Back Squat

• 3x3 @85%

B) Front Squat

• 2x2 @80%

*rest 3min between sets

Metcon

For Time:

• 40 GHD
• 40 Cal Row
• 40 DB Snatch @35lbs
• 40 Cal Ski
• 40 T2B

Accessories

3-4 Rounda For Quality:

• 10-15 No Feet Muscle Snatch
• 10-15 Banded Face Pull
• 45-60s Chinese Plank

5 x 2 + 1 x 65kg

4x2 75-85%

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

Pull up 3x6

For time, pull ups ub

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