10 sets of
3-positions Clean (Hi-Hang/Hang/Floor)

Go every 90sec
Start at about 65% and add

side plank rotations 3x8/8

prone W raises & press to OH 2x10

BB press 5x3 @ rpe 8

AF WEEK 42, Day 2

CONDITIONING:
4x4min ON - 3min OFF (A+B+A+B):

A: AMRAP4:

15/12cal Bike
10 DB Snatch
5 Burpee Pull-Up

B: AMRAP4:

15/12cal Ski

10 TTB
5 HSPU

Rxd: 22,5/15kg. Masters: 17,5/12,5kg. Advanced: 30/22,5kg

RPE 4-5 when working. Target: 2+ each interval.

SET A | 3 rounds:
6+6 bulgarian split squat
8+8 banded knee lift

SET B | 3 rounds:
8-10 BB rdl
30s+30s side plank leg lift

AMRAP12: (ygig)
8 cal ski
8 wallball (synchro)
8 hanging leg/knee lift
8 DKB deadlift (synchro)

Metcon
24 pallonheittoa
140 hyppyä hyppynarulla /kierros a

2 sarjaa hyppyleukoja ja boksille nousuja
Lisäksi muutama hyppyleuka vielä/kierros b

Etukyykky 3x10

For time

• 10 sumo deadlift high pulls
• 10 dumbbell box step-overs

(Post rounds and reps to the comments.)

AF WEEK 42, Day 3

STRENGTH (3/3):

Front Squat 3x3

Rest as needed between sets.
RIR 2–3. These are not all-out squats. You should feel the load, but bar
speed stays consistent and positions stay clean. If reps slow down or
form breaks, you've gone too heavy.

Deadlift 4x3

AF WEEK 42, Bonus workout, Engine

CONDITIONING:
E2MOM x10

12/9cal Ski + 30 DU

RPE 3-4, pace the workout, no need to hit the
intervals with maximum effort. Ski sub 50sec and
then unbroken double unders.