Deadlift

E3MOM X6

Set 1-3:

• 3 DL (3sec tempo alas) @RIR 1
• 6 Banded KB Swing

Set 4-6:

• 3 DL (ilman tempoa)
• 6 Banded KB Swing

Bench Press

E3MOM X6

Set 1-3:

• 3 Bench Press (tempo 3s alas)
• 6 WB Punch Throw (3/3)

Set 4-6:

• 3 Bench Press (ilman tempoa)
• 6 WB Punch Throw 3/3

EMOM 10

1: 15-20 T2B
2: 30m SB Bearhug Carry @50kg

Metcon

2-2-2-3min AMRAP // 1min rest between:

• 5-7-9-11 Wall Walk
• AMRAP: Rope Climb

Every 2.30 x5
15 wall ball @9/6kg
10-15 toes to bar / polven nostot

AF WEEK 19 DELOAD, Day 2

WEIGHTLIFTING:
E15sec for 5 min:

Power Snatch @ 60-70% of 1RM

Keep it snappy and repeatable. All sets with the same loading.

Then

E15sec for 5min:

C&J @ 60-70% of 1RM

All sets with the same loading. Both sets have 20 reps. Use moderate loading to get solid reps.

EMOM x 35 (7 rounds)

Min 1: 11 Cal Echo bike
Min 2: 6 Thrusters + 20 DU
Min 3: 11 Cal Echo bike
Min 4: 8 Sumo deadlift high pulls + 6 Lateral burpees over the bar
Min 5: Rest

*thruster + Sumo dl high pull @40kg

Accessories

A) 3-4x For Quality:

• 8/8 Double DB Bulgarian Split Squat rest 75s
• 8-10 Bent Over Barbell Rows rest as needed

B) 3-4x For Quality:

• 30m Bakcwards Sled Drag rest 75s
• 10-15 Banded Face Pull (1s pause) rest as needed

Front squat

Warm up
2x70%
2x75%

Basic weight
3x80% x 6

Find your 1 RM for the day.

Snatch

A) E90SEC X5

• 1 Snatch pull + 3 Hang Power Snatch

@65-75% (build up)

B) E90SEC X5

• 3 Power Snatch (drop and go)

@75-85% (build up)

C) EMOM X5

• 1 Power Snatch @85+

Snatch Pull

• 3x1 (2s pause below knee) @100-110%

*rest 2min between

Back Squat

A) Build to days heavy 1RM

B) 2x3 @80-85% from 1RM

Accessories

A) 3-4x For Quality:

• 8/8 Double DB Bulgarian Split Squat rest 75s
• 8-10 Bent Over Barbell Rows rest as needed

B) 3-4x For Quality:

• 30m Bakcwards Sled Drag rest 75s
• 10-15 Banded Face Pull (1s pause) rest as needed

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

For time
90-70-50-30-10 cal row
After each set
5-5 strict Pull up / partner assisted (You GO, I GO)
10 Syncro Single arm devil’s press @22,5/15kg
10 Syncro DB goblet squat
50 Double under each ( first one person Completes 50 Then the other)
Timecap: 35 mins

Split jerk