Snatch

A) E2MOM X5

• 1 High Hang Squat Snatch @70-75%

B) E90SEC X5

• 1 Low Hang Squat Snatch @80-85%

C) EMOM X5-8

• 1 Squat Snatch @85+%

Back Squat

• 4x6 @1 RIR

*rest 3min between

Metcon

4 Rounds For Time:

• 3 Rope Climb
• 8 OHS @50kg
• 16 C2B

Accessories

4 Rounds For Quality:

• 10-15 No Feet Hang Muscle Snatch (empty BB)
• 10-15 Seated DB Lateral Raise
• 20-30 Banded Tricep Ext.

-5x5 hang snatch high pulls
Build to heavy

2× 2+2@barbell, 4× 1+1@65-70%, sn-%, rest 2min

2 Rounds
10/side Xiao Pengs
8 Scapula push-ups
5 Jefferson curls
10 Box step-ups, 20”
+
2 rounds
35 Speed rope skips
5 Inchworms
8 Tension swings
10 Box jumps, 24/20”
+
Bar muscle-up drills – 1-2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps
+
Build to working weight for deadlift*
* Practice short sets of burpee box jump overs, DUs and bar muscle-ups between weights
+
3-2-1 @ workout weight/height
Deadlifts
Burpee box jump overs

– Rest 1:00 –

30-20-10 Double-unders
3-2-1 Bar muscle-ups

You can also start each final prep part from 2 reps vs 3 reps to control volume.

Hip thrust

4 x 8-10 @ RPE 8-9 (1-2 RIR), rest 2:00-3:00 between sets

AF WEEK 7, Day 1

WEIGHTLIFTING

Week 6 – Strength You Can Use

Snatch: EMOM x8: Snatch @85–88%

Clean & Jerk: E2MOM x5: Clean & Jerk @83–88%

Target: Repeatability

Bench press

4 x 8 @ 74+%1RM, rest 2:30-3:00 b/t sets

9' EMOM
1: 30" plank
2: 10 KB goblet squat
3: 15 abmat sit up

3 rnds for quality
5/5 unilateral KB RDL
8/8 russian twist
3/3 KB windmill

10' EMOM
1: 10 ring row
2: 10 dbl KB push press

STRENGTH

Every 2:00 x 5 sets
4 Paused Deadlift
- pause 2s at knee

WOD

AMRAP 10'
12 Wall Ball @6/4kg
10 Ring Row
8 Target Burpee

Rx+:
Medball @9/6kg
5-6 Strict Pull-up instead of Ring Row

ACCESSORY

3 rounds of:
5/5 Bird-dog w 5s hold
20/20m SA FR KB Carry