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

AMRAP30 with partner:

200m synchro run
50 toes to bar
50 synchro shoulder to overhead 20/15kg
50cal bike/ski/row

5 rounds:
20 Dead Bugs (1=1)
1min Dead Hang
1min Sorenson Hold
- Rest as needed btw movements

3 rounds @ steady pace
6 Windmills e/side
3:00 Air bike
6/side DB bird dog rows
3:00 Air bike
3 rounds @ steady pace
6 e/side DB Lateral lunges
3:00 Row
6 Jefferson curls – KB or empty barbell
3:00 Row

1-2km Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

AF WEEK 25, Day 1

CONDITIONING 2:
3x EMOM 3 with 2min rest between:

A: EMOM x3: 15 Wallball + remaining time DU
B: EMOM x3: 10 TTB + remaining time Wall Walk
C: EMOM x3: 2 Rope Climb + remaining time Bench over Burpee

RPE 3-4, go by feel. This can be done for Quality if needed.
If you hit this hard, pace yourself. The goal is to get maximum
reps in each 3min segment.

For reps

• 3 minutes of pull-ups
• 3 minutes of push-ups
• 3 minutes of sit-ups
• 3 minutes of air squats

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

AF WEEK 43, Day 3

Finisher

For the Pump!

21-15-9

Biceps Curl
French Press

KB/DB/Barbell… go by feel. Big sets, short rests.

Warm-up
1:30/1:00/0:30 each @ increasing pace
1) SkiErg
2) BikeErg
+
Barbell warm-up
2 Rounds
5 Hang muscle cleans
5 Strict presses
5 Good mornings
5 Push presses
5 Front squats
5 Hang power cleans
5 Push jerks
+
2 rounds
5 Rope climb pull-up
10 Lateral Romanian lunges
5 Kneeling jumps
+
Build to workout weight for barbell movements and the SB carry
* Practice few rope climbs and burpee box get overs between sets
+
@ workout weight
8/6 (cal) SkiErg
4 Power clean and jerks
8/6 (cal) BikeErg
4 Thrusters
2-4 Burpee box get overs
10m SB carry
1 Rope climb