5-5-4-4-3-3

• + AMRAP push presses @heaviest weight

OTD

Go evey 2:30

AF WEEK 24, Day 1

WEIGHTLIFTING (1/2):
Snatch Wave, lift every 75-90sec. Drop and go reps.
4 rounds:

1) 3 Power Snatch @ 64-68%
2) 1 Power Snatch + 1 Squat Snatch @ 74-78%
3) 1 Squat Snatch @ 84-88%

Target: solid lifts, no misses. You can add load round by round if
wanted or go with the same loading all rounds.

4x6' AMRAP, 1' rest w. partner

alternating between

A: 90 DU
30 cal row
20 pull up
10 syncro dbl DB thruster @20/12.5kg

B: 20 box jump
10 syncro push up
20 syncro KB USA swing @24/16kg
10/10 renegade row

For time

• 200-meter run

• 200-meter run

• 200-meter run

• 200-meter run

• 200-meter run

• 200-meter run

• 200-meter run

2-3sets:

4+4 turkish get up
60-80m D-ball carry

3 rounds for quality
10 Blackburns
5 e/side 90/90 to external rotation
10m Inchworms
5-minute Bike or Row
3 rounds for quality
10 Table top raises
5 e/side Elevated ankle lunges
10 Strict high pulls e/side
5-minute Bike or Row

superset, 4x
3/3KB windmill
20/20" unilateral KB front rack hold

frontsquat 3x5 @rpe7

800m Jog
3:00 SkiErg @ easy
600m Run
2:00 Row @ moderate
400m Run
+
2 Rounds
3 Scapular swimmers (prone position)
30m KB Farmer’s walk @ increasing weight
+
Once through @ workout pace
200m Row
8 Burpees over the rower
200m Run
40m KB Farmer’s walk @ workout weight
200m SkiErg

Hang power snatch

Find 1RM of the day