5 rounds for time:
• 20 Mountain Climbers
• 15 Hang Power Clean 115/75#
• 10 Thrusters 115/75#
Mountain climbers are 10 reps per side each round. Goal: 11 min.

4 rounds

5 sandbag to shoulder
10 T2B
5 wallwalk
8 cal ski

2 min rest between rounds

For time

• 21 front squats
• 15 bar-facing burpees
• 9 strict handstand push-ups

♀ 75 lb
♂ 115 lb

AF WEEK 10, Day 1

ACCESSORY:
EMOM x6

1) 30sec Sandbag /D-Ball Hold
2) 30sec Plank Hold

RPE 4

3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 75/35#
1 min Rest
3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 95/55#
1 min Rest
3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 115/75#
1 min Rest
3 min AMRAP:
• 20 Box Jump Overs 24/20”
• Max Power Snatches 135/95#
In 3 minutes, perform 20 box jump overs and then as many power snatches as possible. In 1 minute, take note of score, increase the weight on the barbell, and rest in any remaining time. Then, perform the next 3 min AMRAP. Score is total number of snatches completed. Goal: 80 (25/22/18/15).

EMOM x 8-12

1) machine
2) 5 clean deadlift + 5 muscle clean + 5 power clean
3) machine
4) 5-10 push up + 5-10 jerk behind the neck

Deadlift

1 x 1-3 @ 88-90%
5 x 3 @ 75% , go every 1:30-2:00

– Hit a single top set of 1-3 @ 88-90%, then focus on fast pulls on the back-off sets

Deadlift

4 x 2 @ 86-92%, Rest 3:00 between sets

Plyometric

4 Rounds For Quality:

• 4/4 Front Foot Elevated Split Jumps (pieni stoppi toistojen välissä. Ei putkeen niinkuin videossa) -rest 30s-
• 3 Muscle Clean (build up) -rest 2min-

Power Clean

Build to days heavy 3RM Power Clean from blocks (above knee)
*Drop and Go

Into,
EMOM 5:

• 1 PC @days heavy 3RM (from floor)

Clean Pull

• 3x3 @110-120% From 1RM *rest 2-3min between

Metcon

3 Sets:

• 25 Cal Row
• 5 Rope Climb
• 25 American KB Swing @16kg
• 5 Wall Walk

• 25 WB

• Rest 3min between sets-

Accessory

A) 3-4x For Quality:

• 10/10 DB Preacher Curl
• 10/10 KB Gorilla Row

B) Optional 3-4x For Quality:

• 10 Standing DB Front Raise
• 10-15 Lu Raise