Gymnastics

Warm up

2 rounds of

20 passthrough
10 inch worm with 1-3 pushups
6+6 windmill with plate
10 kips/pull-ups
Accumulated 30sec handstand hold

Neck warmup.

Partner AMRAP 8x3min

RX
YGIG AMRAP 3
- 1 BMu
- 2 C2B
- 3 pull-ups

Rest 30sec

AMRAP 3
- 5 m Handstand walk
- 3 HSPU

Intermediate
AMRAP 3
- 1 C2B
- 2 pull-ups
- 3 T2B

Rest 30sec

AMRAP 3
- 10 shoulder taps (rubberbands)
- 3 Negative HSPU

Beginner
AMRAP 3
- 2 pull-ups
- 3 T2B
- 10sec L-hang hold

Rest 30sec

AMRAP 3
- 5m wheel barrel
- 3 pike push-up

Easy pace, concrete on quality.

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Couch Stretch
10 Alt. 90-90 Hip Rotations
10 Alt. Scorpions
1:00 Rebound Pose
-Rest as Needed b/t Sets-

AF WEEK 14, Day 3

WEIGHTLIFTING:
E90-120sec: C&J

A1) Clean & Jerk: 5 x 2 @ 65–70% Drop and Go reps.

A2) Jerk (from rack): 4 x 3 @ 65–70%

Target: Groove dip/drive and achieve perfect lockout every rep. Cleans are squat cleans.

Loading Rules:
1) Missed jerk = reduce weight
2) If clean is easy but jerk fails, weight is still too heavy
3) Do not chase missed lifts more than once
4) Maintain consistent technique across all sets

AMRAP 14 IGYG

10 Weighted Box Step Ups 24"/20" DB 22,5/15kg
8/6 Calories Row
8 Front Squats 50/35kg

Full round then Change

Nousevilla x5

Vuorotellen penkki ja kyykyt 5x5 kumpaakin 2min tauolla liikkeiden välissä

With pair YGIG:
AMRAP 40
80cal row
80m wheel barrow
80 box step overs
80m DKB farmers carry
80 DDB push press
80m DDB walking lunges
80 plate sit up
80m shuttle run

Vuorotellen kyykyt ja penkki 5x5