1 minute: 6 front squat (from rack)
2 minute: 12 alternating db snatches
3 minute: 9/11 cal row
4 minute: 6 strict pull-ups
5 minute: 8 box facing burpees
6 minute: rest

5:00 Row @ slowly increasing pace
+
2 Rounds
8/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
5 Inchworms
8 Scapular pull-ups
8 Slow tempo squats
+
Build to workout weight on thrusters
* between sets practice Chest-to-bars + Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Once through @ workout weight + increasing pace
12/8 (cal) Row
4 Thrusters
8 Toes-to-bars
– Rest 0:30 –
12/8 (cal) Row
4 Thrusters
8 Chest-to-bar pull ups
– Rest 0:30 –
12/8 (cal) Row
4 Thrusters
8 Bar-facing burpees

AF WEEK 8, Day 1

WEIGHTLIFTING
Week 7 – Training Max Week

Snatch: E2MOM x5 – Snatch @88–95%

Rest as needed, then

Clean & Jerk: E2MOM x4 – Clean & Jerk @88–95%

Next week we hit 1RM in both movements

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

6x4min on 1min off, alternating between:

A: 10 jumping squat
10 KB sumo DL high pull @24/16kg
20 DU/ 40SU

B: 10 push up
10 dbl DB hang power clean & STOH @ 2x20/12.5kg
10 renegade row

. Tempaus

A. Lämppä
3-4x 3+3+3+3
Veto, pysäytys veson lopussa päkijöillä
Tempaus taskulta
Valakyykky
Pystypunnerrus niskan takaa

B. Työsarja 1
4-5x 1+1
Tempaus
Tempaus riipusta polven alapuolelta

C. Työsarja 2
4-5x 1+1+1
Veto
Raaka tempaus
Valakyykky

D. Vedot
5x 3

All same

1: 6 single arm devils presses
2: 0:30 handstand hold
3: 10 cal bike erg

---

Core

3 rounds

20 russian twist with medball
10+10 side plank crunches

3-4 rounds of:
6+6 deficit rev. lunge
8+8 1-leg KB dl
8+8 hip thrust hold + knee drive
15-20s copenhagen plank hold / per side

AMRAP12: (with partner)
16 cal ski
24 wallball (synchro)
16 deadlift (max 50-60% 1rm)
24 medball situp (synchro)

Even: 5 thrusters @AHAP
Odd: 15 sit-ups