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

AF WEEK 37, Day 1

STRENGTH (1/3):
EMOM x8:

1) 2 Front Squat
2) 2 Back Squat

Target: Build on the previous block by increasing the Front Squat volume. Use the same barbell for all 8 minutes. Choose a load that leaves the heaviest sets at RIR 2. Prioritize quality and bar speed over load.

AF WEEK 37, Day 3

WEIGHTLIFTING (1/3):
E90-120sec x9:

Hang Squat Clean + Jerk

3 sets @ 72–75%
3 sets @ 75–80%
3 sets @ 80–85%

Target: Build confidence in the receiving position. Drive aggressively out of the squat and finish with a solid jerk. Increase the load only if both lifts remain technically sound.

AF WEEK 27, Bonus workout, Engine

CONDITIONING:
“Track day”

10x400m Run, with 90sec rest between

Rounds 1-4, RPE 3-4
Rounds 5-8, RPE 4
Rounds 9-10, RPE 4,5-5

Overall RPE 4

Pace: Start at 80–85% effort (around 5K pace)
and aim to hold or slightly descend across
rounds.

Target: Most rounds should be within 5
seconds of each other.

Rest: 90 seconds is short enough to stay
aerobic but long enough for quality running.

30 min

• 1,2,3,4,5…. Devils press 2x10kg
• 10 Atomic situps

Alternate B1 / B2

B1. Strict dip – 2 x 8-12 @ RPE 7 (3 RIR), Rest 1:00 before B2

B2. Seal row – 2 x 6-10 @ RPE 7 (3 RIR), rest 2:00 before B1

AF WEEK 37, Day 3

CONDITIONING:
AMRAP20:

5 Squat Clean
10 Pendley Row *
15 Push-Up
20cal Echo

RPE 4, hard but not all out.
Target: 5+ rounds.

Rxd: 50/35kg, Masters: 40/30kg, Advanced: 60/40kg

*Pendley row: each rep starts from the ground and the barbell must hit the chest.

Scaling:
Decrease loading
Push-Up→ Elevated
Push-Up Echo→ Bike

Zone 1: Run

Zone 2: RowErg

Zone 3: SkiErg

Zone 4: Walking Lunges
(SB optional, absolute max 10kg)

Zone 5: 5-10 x Plate Burpee
Rest FRT

Zone 6: Wall ball

Zone 7: Farmers Carry

• 3 rounds
• 2min work / 15s Transition
• 1,5min between rounds

PACE YOURSELF: Start very slow. If you can’t talk comfortably during the workout, you’re going too hard. Back off the intensity and find a sustainable pace. Zone 2 or maximum Zone 3 effort and HR.

Deadlift

3 x 6
2 x 4

Go every 3:00

** Clean and jerk**

Build to 2RM