AF WEEK 37, Day 3

WEIGHTLIFTING (1/3):
E90-120sec x9:

Hang Squat Clean + Jerk

3 sets @ 72–75%
3 sets @ 75–80%
3 sets @ 80–85%

Target: Build confidence in the receiving position. Drive aggressively out of the squat and finish with a solid jerk. Increase the load only if both lifts remain technically sound.

AF WEEK 37, Day 3

CONDITIONING:
AMRAP20:

5 Squat Clean
10 Pendley Row *
15 Push-Up
20cal Echo

RPE 4, hard but not all out.
Target: 5+ rounds.

Rxd: 50/35kg, Masters: 40/30kg, Advanced: 60/40kg

*Pendley row: each rep starts from the ground and the barbell must hit the chest.

Scaling:
Decrease loading
Push-Up→ Elevated
Push-Up Echo→ Bike

AMRAP 10 @ steady

1-2-3-4-5-6-etc.
Bar muscle-ups
Wall walks
10 cross-over single-unders (each round)

Rep scheme option. If you get to a number of reps where you would get stuck, start again from the beginning OR stay with the previous reps (e.g. 1-2-3-4-4-4-4 instead of building further up).

Movement options.
Bar muscle-ups → Jumping bar muscle-ups → Banded bar muscle-ups → Pull-overs
Wall walks → Partial wall walks → Hand-release push-ups

Deadlift

5 x 3 @ @ 75-80%

Go every 3:00

AF WEEK 37, Day 3

ACCESSORY:
1-2 rounds, rest as needed between:

1) 10 Reverse Snow Angel
2) 10 Pull-over

Target: strengthen and increase the shoulder mobility

AF WEEK 37, Bonus Workout, Engine

CONDITIONING:
EMOM40:

1) 8-12cal Echo
2) 12 Wallball
3) 8-12cal Ski
4) 30m Farmers Carry

Overall RPE 3. This should mostly be in your comfort zone.

30 min for quality

GHDSU 10
Crossovers 20
Pistol squat alt 8
Rest 1 min

15 min easy pace rowing

AMRAP 14

10/7 Calories Row
6 Bar Over Burpees
10 Deadlift 60/45kg

YGIG

Squat Clean

A) EMOM Until Failure

1: 1 Squat Clean
2: 2 Squat Clean
3: 3 Squat Clean
4: Rest

*Jatka samalla systeemillä niin pitkään, kunnes tulee seinä vastaan. Alota @70% ja nosta 5% joka neljännen minuutin jälkeen. Eli samalla painolla aina minuutit 1-3, ja neljännen lepominuutin aikana lisää 5%

B) BB Cycling

21 Hang Power Cleans (Completed as 8.7.6 TnG Power Cleans)
-Rest 1 min-
15 Hang Power Cleans (Completed as 6.5.4 TnG Power Cleans)
-Rest 1 min-
9 Hang Power Cleans (Completed as 4.3.2 TnG Power Cleans)

@60kg
*lepoa mahollisimman vähän tng settien välissä, mutta pakko saada aina putkeen annettu määrä

Metcon

Amrap 2-2-2-3 / 1:30rest between:

• 3 Wall Walk
• 10 Heavy DB Snatch @25kg
• amrap: Burpee Pull Up

Accessories

3-4 Rounds For Quality
10-15 Seated DB lateral raise
10/10 KB Gorilla Row
10-15 Ring Push Up

8-8-6-4-4

Go every 2:30