5:00 Row @ slowly increasing pace
+
2 Rounds
8/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
5 Inchworms
8 Scapular pull-ups
8 Slow tempo squats
+
Build to workout weight on thrusters
* between sets practice Chest-to-bars + Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Once through @ workout weight + increasing pace
12/8 (cal) Row
4 Thrusters
8 Toes-to-bars
– Rest 0:30 –
12/8 (cal) Row
4 Thrusters
8 Chest-to-bar pull ups
– Rest 0:30 –
12/8 (cal) Row
4 Thrusters
8 Bar-facing burpees

A) AMRAP 6
10m Overhead Walking Lunges with DB's
5 DB over burpees
10m Overhead Walking Lunges with DB's
5-8 kipping pull-ups

REST 4:00

B) AMRAP 6
5-8 toes to bars / kipping knees to chest
10 singles arm devils presses
10 cal row

REST 4:00

Do some overall mobility and activation as you like.

Kisalijat active recovery day
1-2-3-4-5 minutes of light pace cardio
assault runner
bike erg
ski erg

Others

2-4-6-8 minutes with same machines

For time

• 50 alternating dumbbell snatches
• 50 wall-ball shots

♀ 35-lb dumbbell and 14-lb medicine ball to 9-foot target
♂ 50-lb dumbbell and 20-lb medicine ball to 10-foot target

AF WEEK 28, Day 1

STRENGTH (2/4):

Back Squat 4x4.

Rest 2-3min between sets. All sets across (same loading).
Target: add 2-5% compared to last week or use the same
loadings. Last set should be RIR 2

Warm Up
3-5 min of cardio machine work as overall warm up for body
Band Pulls + Banded Hip Activation
then 3 rounds of snatch barbell warm up
1st round) 5 snatch pull + 5 hip muscle snatch + 5 snatch landing
2nd round) 5 snatch RDL + 5 hip muscle snatch + 5 ohs
3rd round) 5 snatch high pull + 5 hip power snatch + 5 snatch drop

Weightlifting
3x1 power snatch + 1 low hang power snach +1 hang power snatch + 1 snatch balance + 1 ohs @35-50%
5x2 power snatch + 2 squat snatch @60-80%
rest as needed bwn sets

Strenght
Back Squat 4x4 reps@75-80-80-80% of 1rm
rest as needed bwn sets

Metcon
8-10 min emom of:
3 power clean
3 front squat
3 push jerk
Elite 80/55kg
RX 70/47.5kg
Masters 60/42.5kg
Scaled 52.5/35kg

add +2.5-5 kg to barbell from last time and repeat same times than last time. OR add 5-10kg to barbell and do the shorter ones.

6x 3min / 2min tauko

A)
8 Boxin yli burpeeta
8 HC&J 2x kk/kp

B)
10 Istumaannousua
30 Tuplaa/ Sinkkua

C)
Kalorit

6x4min on 1min off, alternating between:

A: 10 jumping squat
10 KB sumo DL high pull @24/16kg
20 DU/ 40SU

B: 10 push up
10 dbl DB hang power clean & STOH @ 2x20/12.5kg
10 renegade row

AF WEEK 22, Day 3

STRENGTH:
3 rounds:

1) 3 Front Squat
2) 6-8 Seal Row
3) 6+6 Standing DB Press

RIR 2, not to failure but with perfect form. This can be done after the metcon, if you prefer
conditioning.

3 rounds of:
5+5 Pallof presses
10 Windshield vipers
15 Hollow rocks
20 Renegade rows
Rest