4 rounds for quality

8 Table top raises
8 Kang squats
8/side Strict High Pulls
4:00 Air bike

4 Rounds for quality

4 Jefferson curls
4 Deck roll to handstand
4 Kneeling jump to box jump
4-minute Air bike

Tempo Bench press (slow down, fast up) 4x6 reps

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

static stretch 1' hold:
quadriceps femoris

gluteus max.

pencake hold

QL stretch

pectoralis major

3 rnds for quality:
10 band resisted cat-cow
3/3 bear pos. around the clock w. band
5/5 side plank rotations

unilateral KB OH carry 5x10/10m

superset, 3x
5/5 one arm side plank DB raises
5/5 KB armbar

Endurance

3 x 10min AMRAP / Rest 3min Between:

A)
- 5,10,15,20,25,30... x Wall Ball
- 40m KB Farmers Carry

B)
- 10x Burpee Broad Jump
- 20m Walking Lunge (weighted)
- 20x V-Up

C)
- 1min Erg (ski,row,bike)
- 20m Heavy Sled Pull/Push

2× 1+1+1@barbell, 1+1+1@up to 72-77%, jerk-%, rest btw sets 2min

3 rounds of:
10 Renegade rows
10+10 DB Side bends
10 side to side MB slams
20 MB russian twists
Rest

For time :

1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

No Time Cap

Wear a Weight Vest (20/14 lb )

AF WEEK 21, Day 1

WEIGHTLIFTING:
E90-120sec x6:

3-position Hang Squat Snatch (high hang/above/below the knee), TnG reps.

Target: work up to 65-75% of 1RM Squat Snatch. This is not all out, but with solid execution.

AMRAP10
-20/15cal row
-10 hand release burpee over rower
-20 wall ball