Squat Snatch + OHS

OHS
E2MOM X6:

• Set 1-2: 3 OHS @65-70%
• 3-4: 2 OHS @70-75%
• 5-6: 1 OHS @80-85%

*From Rack

Snatch
E2MOM X9:

• Set 1-3: 3 TnG reps @70-75%
• Set 4-6: 2 TnG reps 75-80%
• Set 7-9: 1 Rep 80%+

Snatch Pull

• 4x2 @110-120% *Rest 3min between

Engine
4 Sets Of:
@70% Intensity

• 15 Burpee box jump overs
• 20 Cal C2 Bike
• 25 KB Swings (20kg)
• 25 Cal Row

-Rest 4 min between sets-

5 burpees
5 + 5 DB push presses
10 v-ups

5 sets of 3-5 reps (as slow as possible)

Go every 1:45

5 bar over burpees
5 deadlifts
10 box step-ups
20 sit-ups

Build heavy set of 2 in 16 minutes.

*deadstop

For time

• 20 box step-ups
• 1 rope climb to 15 feet
• 10 alternating strict single-leg toes-to-bars
• 1 rope climb to 15 feet

hip & spine mobility

hip extensions from sitting on heels collect 30 reps

half kneeling rectus femoris stretch 3x30sec/side

kneeling unilateral KB front rack hold rotations 3x6/6

cobra pose lateral walks 3x5/5

dinamic pigeon 3x8/8

5 sets of 7 reps

Go every 2:30

AF WEEK 15, Day 2

CONDITIONING:
4 rounds, with 2min rest between

400m Run
12 DB Snatch (alternate arms on each rep)

6 Bar Muscle-Up
2min rest

RPE 4 When working.

Target: sub 3min rounds. Sustainable run. Choose a loading you can get all sets unbroken and choose the pulling movement you can get 6 reps in 1-2 set.

Rxd: 22,5/15kg.
Masters: 20/12,5kg.
Advanced: 30/20kg

Scaling: 400m run→ 300m or 1000m Bike Bar MU→ C2B→ Pull-Up

Mixed aerobic amraps for consistency:
A. 15 min amrap:
50/40 cal row
50 m dual KB farmers walk (heavy)
10 burpee box step overs

6 min rest

B. 15 min amrap:
50/40 cal bike
15 DB front squats 30/20 lb
10 burpee pull ups