A)
Back squat W6.
In every 1’45”x 7 rounds
1x2@80%
1x1@90%
2x1@92,5-95%
2x2@80%
1x4@70°%

B)
1x max rep horizontal ring row
then
3x 70%
6-10 diamond push up

C)
DB biceps curl drop set – 2 sets
12-15 @first weight
8-12 @lighter weight
max rep@lighter weight
no rest between

800m 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
+
2-4 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.

3 rounds for time:

400m run

21 kettlebell swings

12 pull-ups

TC 15

AF WEEK 32, Day 2

GYMNASTIC SKILL:

Practice forward roll on the rings for 15-30min. Do
3-5 working sets, choose the rep scheme to fit your
fitness level. These can be done on the low rings
and watch the tutorial video from wodconnect.

AF WEEK 34, Bonus workout, Engine

CONDITIONING:
EMOM x21:

1) 30-60 DU
2) 10-15cal Echo
3) 15 Wallball

Overall RPE 4

AF WEEK 32, Day 3

Finisher:
2-3 superset

1) 15 Ring Bicep Curl
2) 15 Ring French Press

Feel the burn!

3 sets

8-12 Strict toes-to-bars OR ab rollouts
40m/side Suitcase carry

Power snatch

5 to 7 x 1 @ 70+%1RM snatch, go EMOM

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

Mobility For Upperbody