4 Sets Of:
5-7 Strict Pull-Ups

muscle snatch + hip power snatch practice

7' EMOM 5 power snatch @ rpe 7

A)

3 rounds

• 500m run
• 20m heavy sled push
• 250m ski
• 20m sb walking lunges

Rest 2 min

B)

3 rounds

• 500m run
• 20 x thrusters
• 250m row
• 60m farmer’s carry

tc 20min each

Hip thrust

4 x 8-10 @ RPE 8-9 (1-2 RIR), rest 2:00-3:00 between sets

Partner WOD

-400 m Partner Run
Then:
6 Rounds: (Waterfall)
-12 T2B
-8 KB Front Rack Lunges @2x24/16
-6 Syncro Burpee

(1st round: P1: T2B / P2: Lunges / Burpee: together,
2nd round P2: T2B / P1: Lunges / Burpee: together)

-400 m Partner Run
Then:
6 Rounds:
-12/9 cal Row/Ski
-8 KB Hang Clean @2x24/16
-6 Syncro Burpee

-400 m Run (YGIG)
Then:
6 Rounds:
-12 Pull Up
-8 KB STOH @2x24/16
-6 Syncro Burpee

TC: 35 mins

AF WEEK 36, Day 1

WEIGHTLIFTING (2/2):
E90-120sec x8:

Squat Snatch Triple. Drop and Go

3 sets: 60-65% of 1RM
3 sets: 65-70%

2 sets: 70-75% (only if technique remains consistent)

Target: Add 2,5-5% compared to last week. Build on last week's session. Add weight only if technique and bar speed remain consistent. Every triple should look the same.

Pullups
8-7-6-5-5
starting to get hard during 7 and 6. I think I was just tired, though

Bench
5-3-1+
37.5x5
42.5x3
45x11!!! (99lbs)
then tested for new maxes
did 55kg = 121.2lb
then 60kg = 132.3lb
Old max was 120

3 ROUNDS OF:

500m run
12 x Devils press
30 m Burpee Broad Jump
400 m Ski
500 m run
20 x KB swings
30 m Sandbag lunges
25 x Wallballs

1min rest in between the rounds, tc: 38 min

Purpose of the WOD is learning to pace yourself correctly, aim to have similar time on each round (as close to each other as possible)

WOD Finisher:

14-12-10

Shoulder press
Medball slams
Wallballs

AF WEEK 50, Day 3

ACCESSORY:
1-3 rounds, go by feel:

1) 8+8 Bulgarian Squat, RIR 2
2) 45sec D-Ball Hold

Target: Use what you got with the hold (2xKB Front Rack…)

Active recovery