lunge pos. diagonal plate raises 4x5/5

superset, 5 sets
5 goblet squat
5/5 one legged KB RDL

AF WEEK 5, Day 2

WEIGHTLIFTING:

Snatch: EMOM x10: Snatch + low hang Snatch @50–60%

Clean & Jerk: Every 90s x10: Clean + low hang Clean & Jerk
@55–60%

Target: Perfect reps at low cost

4 rounds of:
8 Ab-wheels
16 Mountain climbers
8 Weighted AMSU
16 Russian twists
8 Reverse crunches
16 Windshield vipers
Rest

shoulder & Th mobility

banded half kneeling book opener 3x8/8

prayer stretch on bench & one arm snow angels 4x5/5

Jefferson's curls w. KB on the top of box 3x5, 3sec hold at the bottom

elevated pigeon on bench "3x20""/side "

cossacks squat 3x5/5

banded hamstrings stretch 3x10/10

Work in pairs
AMRAP 8
2-4-6-8...
KBS
DB Snatch
Goblet squat
-2 min. rest-
AMRAP 8
5-10-15-20...
Cal erg
Burpee box jumps

Snatch

A) Build Up To Days Technical Heavy

• 1 Snatch Pull + 1 Hang Squat Snatch

B) 6x 30s On/30s Off:

• AMRAP: Power Snatch @30-35kg

C) Snatch Pull

• 3x1 @110-120%

Front Squat

• 5x2 @85-90%

*rest 3min between sets

Metcon

4x4min on/2min off:
Alternating A&B

A)

• 10 T2B
• 12 Heavy KB Swing @24kg
• 15 Heavy WB @20lbs

B)

• 50 DU
• 15m HSW (7.5m+7.5m)
• 6 bMU

Warm-up
1:30/1:00/0:30 @ increasing pace of each
1) Air bike
2) SkiErg
+
1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
8 Scapula push-ups
2 Scapular swimmers (prone position)
1:00/side Front Rack mobility drill
+
Build to workout weight for power clean and jerk
* Practice a few sets of wall balls, sled push and bar-facing burpees between sets
+
@ workout weight
10/7 (cal) Air bike
10 Wall balls
10m DB walking lunge
10/7 (cal) Air bike
5-10 Chest-to-bar pull-ups
10m Burpee broad jumps

1: pull-ups
2: wallwalks
3: air squats

4sets of
4 weigted pullups.

EMOM 6 (0:40 work / 0:20 easy)

1) Row
2) SkiErg
3) Air bike