:) :) :)

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
10/10 Single Arm Seated Banded Lat Pulldown
5/5 Single Arm Wrist Nerve Floss
-Rest as Needed b/t Sets

5 Sets x Every 4:00

Incline Dumbbell Row, 10 reps AHAP
Shoulder Press, 8 Reps AHAP
Barbell Biceps Curls, 12 Reps AHAP

800m bike erg
then 3x
7 land mine press e/s
7 bb bent over row
20s. wall facing HS hold

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Push jerk/squat jerk
7x every 3 min
3 reps @ 90% % of 1rm Split Jerk
RPE 6

AMRAP 2-2-2-3

15/12 Calorie Row
9 Burpee Box jump Overs 24/20"
Max toes to Bar

Rest 1 minutes Between Rounds.

Deadlift + Seal Row Supersets

For Quality:

• 12-10-8-6 Deadlift

-rest 60s-

• 14-12-10-8 Chest Supported Seal Row

-rest 90s-

500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck

---

2 rounds 5 reps each
- front squat
- good morning
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean

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EMOM

0-4 mins - 2 squat Clean + 2 push Jerk
2 min Rest
6-10 mins- 1 power clean + 2 squat Clean + 2 push Jerk
2 min rest
12-16 mins 1 power clean + 3 squat Clean + 2 push Jerk + Split jerk
Weight increases each change of complex

AF WEEK 19 DELOAD, Day 2

Finisher:
3 superset. No rest between movements, but 1-2min rest between rounds:

1) 30 Banded Biceps Curl
2) 30 Banded Triceps Extension

Go for the burn!

OPTIONAL FINISHER
FOR QUALITY
800/500 Alt. Box Step-Ups @61/51cm
Week 4 of 4 -- "Chad" Extra Credit
- Weight Vest Optional

Etukyykky ja hyppy kyykkyyn