AF WEEK 43, Day 1

ACCESSORY
1-3 rounds, go by feel:

1) 10-12 Pull-Over (good stretch at the bottom)

2) 12 Lateral Raise

RIR 2-3

Complete as many rounds and reps as possible in 12 minutes of

• 5 pull-ups
• 10 knees-to-elbows
• 15 goblet squats

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Deadlift 5-5-3-3-3-1-1-1-1 reps

• Look back at previous heavy deadlift efforts to help navigate today’s loading
• Experienced athletes should build in load and plan to go as heavy as possible across all sets
• Newer athletes should start light, focus on mechanics, and slowly add weight as comfortable
• Reduce the loading of the barbell as needed to maintain consistently sound mechanics
• Consider lifting from an elevated surface if unable to achieve a sound setup with the barbell on the floor
• Consider performing a sumo deadlift, or deadlift with a pair of kettlebells or dumbbells to adjust complexity
• In case of injury or limitation, consider performing good mornings or GHD hip extensions
• Coaching cues Pull the “slack” out of your arms by trying to “break” the barbell across your shins

EMOM x 8

30-50 DU

AF WEEK 43, Day 1

STRENGTH
3 rounds, go by feel:

1) 6-8 DB Bench Press
2) 6-8 KB/DB Row

RIR 1-2. Go heavy with the loading to get.

Every 90 seconds for 36 minutes at consistent pace (4 sets):
Station 1 – bike for calories
Station 2 – 60 s of double unders
Station 3 – 20 KB swings 24/16 kg
Station 4 – ski for calories
Station 5 – 4 x 7,5 m med ball bear hug walking lunges
Station 6 – rest

4 rounds of:
10 Ab-wheels
15 MB over shoulders
5+5 Single hand Ring rows
15 MB slams
Rest

3-4 rounds of:
6+6 deficit rev. lunge
8+8 1-leg KB dl
8+8 hip thrust hold + knee drive
15-20s copenhagen plank hold / per side

AMRAP12: (with partner)
16 cal ski
24 wallball (synchro)
16 deadlift (max 50-60% 1rm)
24 medball situp (synchro)

1)
Emom12:
1: 5 back squat
2: 8-10 box dip
3: rest

2)
Amrap10:
5 cal echo/ski
6 alt. devils press
7 db box step over

Power output

For time:
15-12-9
Box jump over @60/50cm
Power clean @50/35kg

Mee kovaa 🔥