5 sets of (5+5)@AHAP

Go every 3:00

1: pull-ups
2: wallwalks
3: air squats

SET A | 4 rounds
6x sumo deadlift
6-8x kneeling quad extension

SET B I 3 rounds
12x DB suitcase walking lunge
8-12x strict t2b / leg raise
8-12x miniband hip thrust

EMOM9:
1) 20+20s 1-leg wall squat hold
2) 40s weighted plank hold
3) 40s medball hamstring slider

+ 3x PAUSE QUATER BACK SQUAT JUMP *2-3sec pause, do the jumps with the drop sets, 25% bs-%

2@up to 98%, then DROP SETS 2-3x3@-10%, fs-%, rest btw sets 3min

Power output

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

Mee kovaa 🔥

For time

• 20-second ring-dip hold at the bottom
• 20-second ring-dip hold at the top
• 15/20-calorie row

8-8-8-6-6

Go every 2:30

AF WEEK 37, Day 3

WEIGHTLIFTING

A: E2MOM x7:
Power Clean & Split Jerk + Squat Clean & Split Jerk. Drop the bar after the first jerk.

Work up to a heavy double of the day you can execute with solid form.

Then rest as needed and continue with B.

B: Then EMOM x6: C&J @ 90-95% of heaviest lift of A. Cleans can be done anyhow.

-6 push presses @ 80% of your 1RM split jerk
-18/15cal bike OR 15/12cal ski
-12 right arm DB snatch 15-20/10-12.5kg (2nd rnd left arm)
-12 walking lunges w db

1:30/1:00/0:30 each @ increasing pace

1) Run
2) BikeErg
+
Dynamic mobility
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
10m Walking lunges
10m Inchworms
10 banded Good mornings
10 V-ups
+
@ workout weight
200m Run
10m KB walking lunges
10m Burpee broad jumps
20/15 (cal) BikeErg
10 KB swings
10 Toes-to-rings