AMRAP 30
YGIG/Round

15m Walking lunge 2x22,5/15 kg
10 Box Jumps
8 Pull-ups
6 Burpees

*rest 2min btw amraps

5 box over jumps
6 alternating db snatches
7 wallballs

ABS: EMOM for 4 rounds
1) Reverse crunches
2) Alternating Crunches (sides and straight)
3) (Weighted) Plank hold
4) Rest

Extra: Hollow hold TABATA

Hip mobility

AF WEEK 39, Day 1

WEIGHTLIFTING:

A) 3 sets:
3x (1 Muscle Snatch + 1 Overhead Squat)

Use a light to moderate load. Focus on a smooth bar path and a strong overhead position.

B) E90–120sec x8:
Hang Squat Snatch Double, TnG lifts

3 sets @ 65–70%
3 sets @ 70–75%
2 sets @ 75–80%

Target: Develop power and confidence from the hang position. Stay patient in the pull and finish with speed. Add load only if both reps remain technically solid.

For time

• 15 clean and jerk
• 12 clean and jerk
• 9 clean and jerk

800-1200m Jog @ easy pace
+
2 rounds
5/side Half-kneeling hip rotations
5/side Cossack squats, alt
5 Table top raises
10m A-skip/B-skip (both each round)
+
1000m Run broken down as follows
100m Run @ build pace each round
100m Run @ easy

A) WU EMOM 12
1: 5-10m Stretch walk
2: 10/10 Calf raise
10-20 High Single Under
10-20 Crossover single under

B) 10-15MIN DU PRACTICE

Build to workout weight for power snatch and front squat

• Few short sets of other movements between sets + @ workout weight 100m Run 2 Ring muscle-ups 3 Power snatches 4 Bar-facing burpees 100m Row 20 Double-unders 3 Wall-facing HSPU 4 Front squats

Every 1 min for 15 mins, alternating between:
10 L/10 R Feet Elevated Hip Taps
15 V-ups
max rep Weighted Russian Twists, pick load, 45 secs
max rep Turkish Sit-ups, pick load, 45 secs
Rest 1 min

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