AF WEEK 37, Day 3

STRENGTH:

Front Squat 3x2

RIR 1-2.
Go for a heavy double. Rest as needed between sets.

4 rounds for time, split reps:

500/400mx Row/Ski
20x Plate Thrusters
20x Plate OH Lunges
10x Plate Burpees
4x Wallclimbs

rest 1min between rounds

TC: 22min

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.

4 sets of 4 reps

*tempo 3 sec down / 2 sec pause at the bottom

Go every 3:00

AF WEEK 37, Day 3

CONDITIONING:

5 RFT: with 2x KB

15/12cal Bike
12 Deadlift
9 Hang Power Clean
6 Jerk

RPE 4-5.
Advanced: 2x24/16kg.
Target: sub 9min. Time Cap 11min.

Engine

E6MOM X6 (4min timecap each set)

Set 1,2,3:

• 24 Cal Ski
• 40m Double DB Farmers Carry 2x30-35kg
• 20 Cal Ski

Set 4,5,6:

• 20 Cal Row
• 40 DU
• 10 Burpee Pull Up

Accessories

A) 4 Rounds For Quality:

• 10/10 DB Bench Press (vuorokäsin, lepäävä käsi suorana)
• 10-15 Legs Raised Ring Row

B) 3-4 Rounds For Quality:

• 10-15 Seated DB Lateral Raise
• 10/10 Hammer Curl

For time

• 400-meter run
• 30 box jump-overs
• 800-meter run
• 30 box jump-overs
• 400-meter run

♀ 24-inch box
♂ 30-inch box

Post times to the comments.

E2mom x 3rds:
1: 9 cal echo + 12 air squat
2: 15 wb + 10 wb r.twist
3: 12 sled push
4: 10 renegade row + 10 push up

40 m lunges
80 m farmer’s carry
800 m run
15 kb goblet squats
20 burpee broad jumps

90 sec rest

4 rounds

LÄMMITTELY
2 kierrosta - 60s./liike
1. AKK - polvet maahan
2. Lisko + sivutaivutus
3. 90/90 pyöräytys ja kurotus eteen + takana lantion ojennus
4. 90/90 takajalan nosto eteen + nousu
5. Päinmakuulla käsien veto + kääntö

VOIMA
Liikeparina
3 x 8 maastaveto
3 x 8 rengassoutu

AMRAP 8min
8 x air squat
8 + 8 x pallof press
8 x punnerrus