3 rounds for quality
10 Blackburns
5 e/side 90/90 to external rotation
10m Inchworms
5:00 BikeErg
3 rounds for quality
10 Table top raises
5 e/side Elevated ankle lunges
10 Strict high pulls e/side
5:00 BikeErg

2 rounds
8 Table top pulses
8 Scapular wall slides
5 Scapular pull-ups
0:10-0:20 Hollow hold
0:10-0:20 Arch hold
+
2 Rounds w/ empty barbell for QUALITY
3 Snatch pulls
3 Hang muscle snatches
3 Snatch grip push presses behind the neck
3 Hang power snatches
3 Push presses
3 Front squats
3 Thrusters
+
Build to workout weight for power snatches and thrusters
* Few short sets of bar-facing burpees and toes-to-bars between weights
+
2 Rounds @ workout weight
4 Power snatches @ 43/30kg (95/65lbs)
4 Bar-facing burpees
4 Thrusters @ 43/30kg (95/65lbs)
4 Toes-to-bars

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

KB clean and jerk / single-leg squats

Single leg squat drills – 1-2 Rounds
5/side Elevated ankle lunges
5/side Tactical ankle rocks
5/side Cossack goblet squats
5/side High box step ups*
* All reps on one side, then the other. Slow and controlled on the way down.

AF WEEK 48, Day 1

CONDITIONING
E5MOM x3

21/17cal Row
15 Pull-Up or C2B
9 Thruster

Target: each round must be faster than the previous one.
Last set with RPE 4-5.
Rxd: 42,5/30kg.
Masters: 30/20kg.
Advanced: 50/30kg

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
0:30 hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)

1000 m cardio
100 m lunges
200 m farmer’s carry
1000 m cardio
50 m sled push
50 m sled puol
1000 m cardio

2 rounds
8 slow tempo plate squats
8 Scapula push-ups
8 Scapular pull-ups
8 Tension swings
30 Speed rope skips
+
Once through
250m Row
35 Double-unders
6 Thrusters @ 43/30kg (95/65lbs)
10/7 (cal) Air bike
7.62m Overhead walking lunges @ 43/30kg (95/65lbs)
8 Chest-to-bar pull-ups

Alternate C1/C2

C1. Seated KB strict press – 3 to 4 x 8-10 @ RPE 8 (2 RIR), rest 1:00 before C2

C2. Meadows row -3 to 4 x 8-12/side @ RPE 8 (2 RIR), rest 2:00 before C1

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