For time

• Calories on the rower
• Alternating dumbbell hang clean-to-overheads
• Toes-to-bars
• Rest

5x4 Power clean

Alternate B1 / B2

B1. Strict press, rest 1:00-1:30 before B2
Build to a heavy set of 4 (H4) @ RPE 8/2 RIR (82-86%)
+
2-3 x 4 @ 85-90%H4

B2. Strict pull-up, rest 2:00 before B1
Build to a heavy set of 4 (H4) @ RPE 8/2 RIR (82-86%)
+
2-3 x 4 @ 85-90%H4

2x2x54
2x2x61
1x65
1x70
1x75
1x78
1x80

Korkeilta pukeilta

EMOM60 (= 1.5x normal):

• Min 1: row
• Min 2: ski
• Min 3: Echo bike
• Min 4: rest

Pick a number of calories and complete that on every minute of work.

Front squat

Warm up
2x70%
2x75%

Basic weight
4x80% x6

4 sets
1 front squat + 3 back squat
Rest 2:30 b/t sets.
Tough sets. Same weight all sets.

5 sets:
3 Back Squats
- By feel
- Rest as needed

AF WEEK 15, Day 1

WEIGHTLIFTING:

A1) E90-120sec x8: 2 Snatch @ 70–75%

A2) 2–3 singles @ 75–80%

Target: Introduce heavier weight without misses.

As many Wall Walk as doable. Each set same amount.