clean pull + squat clean 5x1+2 @moderate

power clean + push press + push jerk + split jerk 5x1 @moderate

squat snatch 1RM

5' AMRAP
5 power clean
5 front squat
5 thruster
5 pull up

Strength (push-pull - hypertrophy focus)

A) 4 working sets
Barbell bench press
12-10-8-6 reps (moderate to heavy, add weight each set)
3/3 mixed grip pull ups after each set

B) 4 working sets
8-10 chest supported dumbbell row
16-20 alternating kettlebell press

C) 3 sets
10-12 dumbbell spider curls
15-20 banded tricep push downs
10-12 lean away dumbbell lateral raises/side

Yht. 4-5km Cardio.

4min Cardio
30BP
30Lunges
30AirSquats
=4-5km CARDIO ✅

4-6-8-10...

DB's box step overs
Alternating DB hang snatches
Push-ups
Abmat sit-ups
Wallballs

Shoulder Press

3 x 2 @ Moderate. Go Every 2:00
...into Building in 12 Minutes 2 RM

SET A I 4 rounds
5x barbell hip thrust
8+8x banded plank hip flexion

SET B I 3 rounds
12x DKB front rack walking lunge alt.
8x banded hamstring curl
20-30s starfish side plank hold / per side

AMRAP4:
6x box jump
6x KB swing
6x v-up / tuckup

Rest 1

AMRAP4:
6x box step over
6x KB high pull
6x situp

1: 45s burpees over db
2: 10 alternating db snatch
3: 45s wallballs
4: 10 goblet squat with db
5: rest

AMRAP 40 with partner

Other : Bike Easy Pace

Other :
Row 3k
100 Box Step Overs 24"/20"
200 Sit-Ups

Split reps as you like.

AF WEEK 8, Day 1

WEIGHTLIFTING
Week 7 – Training Max Week

Snatch: E2MOM x5 – Snatch @88–95%

Rest as needed, then

Clean & Jerk: E2MOM x4 – Clean & Jerk @88–95%

Next week we hit 1RM in both movements