For load

• 1 deadlift
• 1 hang power clean
• 1 power clean

ENGINE

• 10min Z2 Erg Into,

12min EMOM:

1: 15 Cal Row
2: Max Reps Burpee Over Rower (cap 45s)
3: 2-3 Rope Climb

Into,
- 10min Z2 Erg
Into,

12min EMOM:

1: 15 Cal Ski
2: Max Reps Box Jump Over (cap 45s)
3: 3-5 Wall Walk

Slow and Quality Workout:(green/ purple OR blue banded)

A, 3 sets:
-8/8 Banded Split Squat
-10-12 Banded Good Morning (Last set AMRAP set)

B, 3 sets:
- 8/8 Banded Single Leg RDL (Band around waist)
-10-12 Banded Squat / Band X Squat (Last set AMRAP set)

C, 3 sets:
-8/8 Banded Single Leg Hip Thrust
-10-12 Banded Sumo DL (Last set AMRAP set)

D, 3 sets:
-8/8 Banded S.L Pistol Squat
-10-12 Banded Leg Extension (Last set AMRAP set)

AF WEEK 16, Day 3

Finisher:
21-15-9

KB Biceps Curl
KB French Press

Go for the pump!

A 5-zone power endurance test blending lifts, explosive sprints, and functional strength movements. 7 minutes of effort per zone with 1 minute transitions. RPE 7-8

Zone 1:
Seated sled pull (YGIG)

Zone 2:
DB Hammer Curl x 10
Bulgarian Split Squat x 10
Jacknife Situp x 10

Zone 3:
Row sprint (60s, rest 30s)

Zone 4:
SkiErg 250m
Mountain Climber / One Leg Donkey x 20

Zone 5:
Front Squat x 10
DB Discus x 10
Heavy WB x 10

Back squat

5x2

87-93% / 0-1 RIR /E3MOM

AF WEEK 39, Day 2

STRENGTH (3/3):
EMOM10:

1) 3 Bench Press
2) 3 Weighted Pull-Up

Target: Use the same load for all 5 sets. Choose a load that leaves the final sets at RIR 2.

Penkkipunnerrus
Nousu raskaaseen 1x

Emom 9
1) 3-6 Devil's press
2) 30s kone
3) Lepo

2×3@barbell, 2@50%, 1@65%, 1@72%, 1@77%, 1@82%, 1@86%, 1@90%, 1@93% - 95% - up to the starting weight, rest 2-3min