2-3 Rounds @ 2 RIR

8-12/side GHD biceps curls
8-12 Swede crushers
10-15 Seated DB lateral raises

AF WEEK 2, Day 2

CONDITIONING

A: AMRAP10:

15/12cal Row
10 C2B or Pull-Up
5 Wall Walk

Rest 5

B: AMRAP 5

35 DU
7 Burpee Pull-Up

RPE 4 When working.
Target: A) 3+ B) 4+

Push these AMRAPS with RPE 4: hard but not all out. You could use the same pace for an additional 2 more minutes.

AF WEEK 2, Day 2

STRENGTH:

3 rounds, rest as needed between:

1) 10 + 10 Landmine Lunge Press
2) 10 +10 Landmine Meadows Row

RIR 2.
Use different loadings if needed.

AF WEEK 2, Day 2

ACCESSORY:

1-3 rounds, go by feel and rest as needed between:

1) 45-60sec D-Ball/Sandbag Hold
2) 20 Banded Face Pull

RPE 4

Liikeparina maastaveto.

Liikeparina tgu istumaannousu

LÄMMITTELY
Levypainon kanssa
2 kierrosta - 45-60s./liike
1. Tempaus
2. Vaaka + polvennosto vuorojaloin
3. Askel sivulle vuorojaloin
4. Kyykky + pyöräytys pään ympäri
5. Dead bug

VOIMA
Liikeparina - 3 kierrosta
1. Maastaveto x 8
2. Turkkilainen istumaannousu x6/puoli

AMRAP 7
200m laite
12 x punnerrus

AMRAP 7
10 x wall ball
10 x rengassoutu

Merkkaa tulokseksi kummankin amrapin yhteenlasketut kierrokset

AMRAP 20

35 Double-unders
7 DB Hang clean to overheads @ 2 x 22.5/15kg (50/35lbs)
7 Burpee pull-ups*
14m DB Front rack walking lunges @ 2 x 22.5/15kg (50/35lbs)

• Burpee pull-up bar height should be above your reach when standing under the bar with feet together and reaching overhead.

Clean and jerk*

12 x 1 @ 76+% go every 1:00-1:30

*see notes

– First lift @ 76%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 76%(V)–>79%(V)–>82%(X)–>77%…)

Part A).
Skill Primer
Clean Pull, Tall Clean from Toes & Pause Split Jerk (5-8 sets x 2+2+2 / 0:03 pause in the dip)

Part B).
Hang Power Clean, Hang Clean & Split Jerk
(8 sets x 1+1+1 / 60%-70%)