3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Engine

For Time:

1000m Row (Z2)
Into,

4 Rounds Of:

• 15 Cal Ski
• 20 V-Up

Into,

1000m Row (Z2)
Into,

4 Rounds Of:

• 15 Cal Ski
• 5 Wall Walk

—-> Easy 5-10 Z2 Recovery Erg

AF WEEK 22, Day 1

STRENGTH (3/3):

Back Squat 5x3.

RIR 1-2, last set can be RIR 1. Rest as needed between sets.

Target: These should feel heavy but controlled - no grinding reps.
Bar speed should stay consistent across all sets. Positions stay
solid (no collapsing in the hole). If reps slow down significantly or
form breaks, reduce the load.

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

AF WEEK 40, Bonus Workout, Engine

CONDITIONING:
“Friendly Machiness”:
5-4-3-2-1min (45min):

Row
Bike
Ski

Overall RPE 3-4, go by feel.

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
30 Speed rope steps
+
Barbell warm-up – 2-3 rounds @ empty barbell
3 Hang muscle clean
3 Strict press
3 Hang power clean
3 Push press
3 Power clean
3 Push jerks
3 Overhead squats
+
Build to workout weight for push jerk, OHS and PC
* Few short sets of toes-to-bars and DUs between sets
+
EMOM 3
10/7 (cal) BikeErg @ increasing pace (moderate to sprint at end)
+
@ workout weight
10/7 (cal) BikeErg
5 Push jerks
8 Toes-to-bars
5 Overhead squats
30 Double-unders
5 Power cleans

Squat Clean

A) E2MOM Till Days Technical Heavy:

• 2 Squat Clean (drop and go)

B) Clean Pull

• 5x1 @110% *rest 2-3min between

C) 90s On/1min Off X5:

• 10 Bar Over Burpee
• AMRAP: PC & Jerk @60kg

Lunges

• 4x10/10 Back rack reverse lunge *Rest 3min between sets

Accessories

A) 3-4x Superset:

• 15-20 GHD Hip Ext + 20-30s Hold on Top
• 10-15 Hamstring Slider Curl

B) 3-4x Superset:

• 10-15 Bent Over BB Row
• 20-30 Banded Tricep Ext.

Alternate B1 / B2

B1. Push press,rest 1:30 before B2
3 x 4 @ 81-86%
1 x 4+ @ 81-86%

B2. Strict chin up,rest 2:00 before B1
3 x 4 @ 81-86%
1 x 4+ @ 81-86%

– Do your first set @ or around 81%1RM push press/chin up, then build up within the percentage range if you can over the remaining sets
– The final set is 4 or more reps @ the same weight or heavier than your previous set
– Calculate B2 % based on your BW + your 1RM weight (e.g. you weight 80kg and did a 1RM chin/pull-up of 30kg, then you calculate from 80kg+30kg = 110kg)

2 Rounds

5 Box jumps
set of Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Work up to workout weight for the KB overhead walking lunge
>* Prep the wall balls, toes-to-bars and box jump overs between sets here
+
1-2 rounds @ increasing pace
15/12 (cal) Row
10 Wall balls @ workout weight/height
5 Toes-to-bars
5 Box jump overs
3 steps/side KB overhead walking lunge @ workout weight

– Rest 1:00 between rounds –

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top