4 sets:
15/12cal Row
15 T2B
- Rest 1min btw sets

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

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

15 Min Snatch EMOM

Building up from 60%
Squat snatch

Rest 10-15 minutes

Amanda

9-7-5
Reps For Time
Muscle-Ups
Squat Snatches (61/43kg)

2-3sets:

10-15 GHD hip extension
10-15 snowangel

2-3sets:

10 cyclist squat
10+10 curtsy lunge

1@up to RPE8 - 2-3 reps left, rest 2-3min *goal in theory ~89-92%

BACK SQUAT + WALL SIT HOLD 30-60sec - superset
then do drop set 4×4@-10% that weight, rest 3-4min

aloita selkä seinää vasten kyykkypito heti drop settien perään - hae haastavin kulma. Tee yhdellä jalalla kerrallaan, mikäli 60s menee helposti, ota tarvittaessa lisäpaino käteen tukijalan puolelle. Toista toiselle puolen - aloita heikommalla

1@up to RPE9 - 1-2 reps left, rest 2-3min *goal in theory ~92-95%

BACK SQUAT + WALL SIT HOLD 30-60sec - superset
then do drop set 4×5@-10% that weight, rest 3-4min

aloita selkä seinää vasten kyykkypito heti drop settien perään - hae haastavin kulma. Tee yhdellä jalalla kerrallaan, mikäli 60s menee helposti, ota tarvittaessa lisäpaino käteen tukijalan puolelle. Toista toiselle puolen - aloita heikommalla

A) Functional Strength

EMOM 16:

1) 1 Round Of DB Complex
2) 15/12 Cal Erg
3) 10 DB Box Step Overs
4) 5/5 Renegade Row + 5-10 Push Up

*DB Complex: 8 DL, 6 Hang power Clean, 4 Shoulder to Overhead (w/2x DB)

B) Accessories

4 Rounds For Quality:

• 10/10 KB Side Bend
• 45-60s Chinese Plank
• 20-30 Russian Twist
• 45-60s Spanish Squat Hold

Running + AMRAP

Buy In:
- 1km Run/1km Row

rest 2min
Into,

25min AMRAP:

• 10 DB Snatch
• 15 Burpee To Target
• 20m Walking Lunge (weighted)
• 1min Erg (Z2)

Buy Out:

• 1km Run/1km Row