E2:00 x5:
8-7-6-6-6 back squat

12 x 2min on / 1min off:
A)
6 DB snatch 1x50/35lb
8 DB box step over

B)
300/250m row
rest of time: max meters DKB farmers carry 2x32/24kg

C)
300/250m ski
rest of time: burpee shuttle run

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

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

2 rounds
10/side Xiao Pengs
5 Scapular pull-ups
8 Scapula push-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings
+
2 rounds
10 Scapular wall slides
0:30 Hang from a bar with chin up grip
4/side Tactical ankle rocks
12 Box step ups, alt
+
Power snatch warm-up – 2 @ empty barbell
3 Snatch deadlift
3 Snatch high pull
3 Hang muscle snatch
3 Snatch grip behind the neck press
3 Overhead squats
3 Hang power snatch
3 Power snatch
+
Build to workout weight for power snatches
* Practice few sets of other movements between weights
+
@ workout weight
15/12 (cal) Row
10 Box jump overs
5 Toes-to-bars
3 Burpee get overs
– Rest 0:30 –
100m Run
10 Wall balls
5 Power snatches

AF WEEK 7, Day 1

ACCESSORY:
1-2 rounds, go by feel and rest as needed between:

1) 10 + 10 Copenhagen Plank
2) 10-20 GHD Hip Extension

Not all out, but with solid effort. Leavy 2-3 reps in the tank.

AF WEEK 29, Day 3

CONDITIONING:
For time:

400m Run
30 HSPU (kipping or strict, go by feel)
400m Run
30 TTB
400m Run
15 Burpee Pull-Up

Overall RPE 4. Target: 11-14.
Settle into a sustainable pace from the first run.
Break the gymnastics into manageable sets before fatigue builds. Push
the final run and burpee pull-ups to finish strong.

Scaling:
30 HSPU→ 20 or 15 or with Push-Ups
30 TTB→ 20 TTB
30 Burpee Pull-Up→ 30 low bar burpee pull-up

Zone 1: Run

Zone 2: SB Zercher Lunge
Complete 40-60m Rest FRT

Zone 3: SkiErg

Zone 4: Farmers Carry
Complete 200-300m Rest FRT

Zone 5: Rowerg

Zone 6: Wall Ball
Complete 40-60 Rest FRT

-2 rounds
-3min work / 30s rest

Warm-up
2 rounds
20 jumping jacks
10 downward dog/pushup
10 inch worms
10 kb swings
10 goblet squat

Gymnastics for quality
30min

BEGINNER
Wall kickup + Wall walk

INTERMEDIATE
HSW progression

ADVANCE
HSW + free handstand push-ups

WOD EMOM16

1. RMU / BMU / Strict Pull up
2. HS walk / HS Shoulder taps / Plank Shoulder taps
3. High Box jumps
4. Rest

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.