Jerk dip

3 x 4 @ 95+%1RM jerk, rest 2:00-3:00 b/t sets

AF WEEK 26 DELOAD, Day 3

CONDITIONING 1:
2-4 rounds for Quality:

5 Push-Up to L-Sit (parallettes)
10 Bar Hanging Hip Touches (5+5)
10 Pistol Squat

RPE 3-4 when working.
Target: move well. Rest as needed between movements

AF WEEK 28, Day 1

CORE:
1-3 rounds, go by feel and rest as needed between:

1) 15+15 KB Lateral Flexion
2) 15 Tuck-Up

RPE 4

AF WEEK 28, Day 1

CONDITIONING:
EMOM x10:

5 Two Handed Tall Clean
5 Goblet Squat
5 KBS
5 Push-Up (KB handles)

One rounds should be done in sub 40sec. Unbroken sets.
Overall RPE 3-4

tempo snatch + power snatch 4x1+1 @65-80%
snatch 3x1 @85-90%

Alternate C1/C2

C1. Front foot elevated split squat – 3 to 4 x 8-12/side @ RPE 7-8 (2-3 RIR), rest 1:00 before B2

C2. GHD hip extensions-3 to 4 x 12-20 @ RPE 7-8 (2-3 RIR), rest 2:00 before B1

5 x e2m:
5+5 BB reversed lunge

3 rounds of:
8 deadlift
8+8 band woodchop

15 x 30s on / 15s off:
1) row or ski
2) dkb swing
3) v-up alt.

5 squat clean
10 wall ball
30 DU / 60 SU
8 x 2 min
SC 60-70 % max squat clean

Zone 1:
A: Run 300-400m
B: Farmers Carry 20-30m RFRT

Zone 2:
A: RowErg 300-400m
B: WB x 5-10 RFRT

Zone 3:
A: Sled Pull YGIG 12,5m (Both complete 12,5m)
B: Sled Push YGIG (75% of max weight)
C: Rest

Zone 4:
A: Skierg 300-400m
B: Burpee Broadjump x 3-5 RFRT

Zone 5:
A: Airbike 12-15 cal
B: Stationary SB lunges x 10-14 RFRT

-1 round
-8min work / 1min rest
-6 athletes per zone
-A is timer

2 Rounds
10/side Xiao Pengs
5 Inchworms
5 Jefferson curls
8 Slow tempo plate squats*
* Hold a 5-10kg (10-25lbs) plate in front of you with almost straight arms. This will help you work on upright squat mechanics.
+
Barbell prep, 1-2 rounds @ empty barbell
5 Snatch pulls
5 Hang muscle snatches
5 Hang power snatches
5 Power snatches
+
Build to workout weight on the power snatch in sets of 5
* Practise few sets of the other movements between sets
+
Once through @ workout weight
0:20 work / 0:20 rest
1) Power snatches
2) bar-facing burpees
3) Wall balls
4) Double-unders
5) Box jump overs