Complete 7 sets, for quality

• 3 back squats
• 10 GHD sit-ups
• 10 back extensions

Hang power clean
4-5x 2 @70-75%

Clean & jerk
4-5x 1+2 @77-80%

Push press
4x 5 @moderate

5 rounds for max reps:
• 30 sec AbMat Sit-ups
• 30 sec Hang Power Clean 95/65#
• 30 sec Push Press 95/65#
• 30 sec Rest
Goal: 225.

AF WEEK 15, Day 2

GYMNASTIC STRENGTH:
EMOM x12

1) 10-20sec Chin over Bar Hold
2) 10-20sec Ring Support
3) 10-20sec Hollow Hold
4) 10-20sec Handstand Hold (free or against the wall)

Target: execute hold with perfect form

For Time

21-15-9
Overhead Squats
3-6-9
Rope pull up
@52.5/35
- put rope over pull up bar and do like towel pull ups

3 rounds for time
800m row
800m run

Push jerk 1RM

For time with partner (you go, I go )
In 5 mins x 5 sets
100 Double under
50 Dumbell alt. Hang Snatch @22,5/15kg
25 Box jump
Remaining time max rep : syncro target burpee pull up/ sc : target burpee

Rest 2 mins btw sets

3:00/2:00/1:00 @ increasing pace (easy/moderate/hard) of each:

Air bike
Row
SkiErg
– Rest 1:00 between each round* –

• 1 round = 3:00 Air bike, 3:00 Row, 3:00 SkiErg (then rest and next round would be 2:00/2:00/2:00 and finally 1:00/1:00/1:00)

4x12 Banded Chest Fly - high to low
4x12 Banded Chest Fly - low to high
4x10 Standing Plate Push Outs w/ 3sec hold arm straight
- Rest 1-1:30 btw sets
- All 4 sets before moving to the next