A)
4 rounds
5/5 single arm front rack cossack squat
First round: 10 double KB strict press
Second round : 10 double KB push press
Third round : 10 double KB push jerk
Fourth round: max rep shoulder to overhead with the third weight

B)
AMRAP 90”/90” rest x 6 rounds (alt. a and b)
a)
9 American swing
12 goblet squat
max rep Russian swing

b)
9 double KB thruster
12 double KB clean
max rep double KB clean and jerk

C)
2 rounds
12 lying leg raise
16 alt. KB touch in plank position

AF WEEK 47, Day 1

WEIGHTLIFTING (2/2)

EMOM x20: Cluster: Squat Clean Thruster

1) 3 reps @ 65-70% of 1RM
2) 2 reps @ 75-80%
3) 1 rep @ 85-90%
4) rest

Add 2,5-5% compared to last week.
This is a strength bias workout. DnG reps. Target: all rounds across.
This starts to accumulate after 3 rounds. Loading should be heavy,
but doable

AF WEEK 47, Day 1

STRENGTH (upper body, 2/2)
2-3 rounds, rest as needed between sets:

1) 6 DB Bench Press, tempo 32X1
2) 8 Seal Row

RIR 2

AF WEEK 49, Day 3

CONDITIONING
4x4min ON-3min OFF (A+B+A+B)

A: AMRAP 4
15/12cal Echo
15 STOH

B: AMRAP 4
15/12cal Ski
15 Hang Power Clean

RPE 4-5 when working.
Target: 2+ rounds each interval.
This is working in your threshold limit.

Rxd: 40/30kg.
Masters: 35/25kg.
Advanced: 50/35kg.

AF WEEK 47, Day 3

WEIGHTLIFTING (2/2)
Every 90-120sec:

A: 3 set: 3 Muscle Snatch, touch and go.

Work up to a heavy, technical triple of the day.

B: 3 set: Power Snatch + OHS + Hang Squat Snatch (above the knee). TnG reps.

Work up to 70-75% of 1RM

C:3 set: Hang Squat Snatch (below the knee) + Squat Snatch. Drop and Go reps.

Work up to 80-85% of 1RM

Rest as needed between A, B and C.
Target: add 2,5-5% compared to last week or go with the same loadings

AF WEEK 47, Day 3

ACCESSORY:

1-3 rounds, go by feel:

1) 12 Pull-Over
2) 10-20 GHD Sit-Up

RPE 3-4

AF WEEK 47, Day 3

WEIGHTLIFTING (2/2)
Every 90-120sec:

A: 3 set: 3 Muscle Snatch, touch and go.

Work up to a heavy, technical triple of the day.

B: 3 set: Power Snatch + OHS + Hang Squat Snatch (above the knee). TnG reps.

Work up to 70-75% of 1RM

C:3 set: Hang Squat Snatch (below the knee) + Squat Snatch. Drop and Go reps.

Work up to 80-85% of 1RM

Rest as needed between A, B and C.
Target: add 2,5-5% compared to last week or go with the same loadings

AF WEEK 47, Day 3

WEIGHTLIFTING (2/2)
Every 90-120sec:

A: 3 set: 3 Muscle Snatch, touch and go.

Work up to a heavy, technical triple of the day.

B: 3 set: Power Snatch + OHS + Hang Squat Snatch (above the knee). TnG reps.

Work up to 70-75% of 1RM

C:3 set: Hang Squat Snatch (below the knee) + Squat Snatch. Drop and Go reps.

Work up to 80-85% of 1RM

Rest as needed between A, B and C.
Target: add 2,5-5% compared to last week or go with the same loadings

AF WEEK 47, Day 3¨

CONDITIONING
For time:

2 rounds of Macho Man (one round is: 3 power clean + 3 front squat + 3 jerk)
21 Pull-Up
90sec rest
2 rounds of Macho Man
15 C2B
90sec rest
2 rounds of Macho Man
9 Bar Muscle-Up

RPE 4-5, hit this one hard! Target: unbroken front squats and jerks, with a little rest between rounds. Big sets with pull-ups
and muscle-ups. One round of Macho Man should be done sub 30sec.
Target: sub 10min (rest included). Time cap 14min.

Rxd: 60/40kg.
Masters: 50/35kg.
Advanced: 70/50kg

Scaling:
Decrease loading,
Pull-ups: jumping pull-up→ pull-up→ C2B.
Bar MU→ use a rep scheme of 7 or 5 or go with jumping Bar Mu

AF WEEK 48, Day 3

Finisher:
2-3 Superset

15 Ring Biceps Curl
15 Ring French Press

Unbroken sets and go for the pump