AF WEEK 37, Day 2

CONDITIONING:

“Juoksemalla ansaittu”

5x5min AMRAP with 1min rest between (A+B+C+D+E).

Each interval starts with a run and the remaining time AMRAP of Cindy:

A: 200m Run
B: 400m Run
C: 800m Run
D: 400m Run
E: 200m Run

Overall RPE 4

Round of Cindy is: 5 Pull-Up + 10 Push-Up + 15 Air Squat

Target: can you get 15 Cindy rounds total?

Note: continue Cindy, do not start from the beginning.

EMOM9(3rds)

-10 thruster 35/25kg
-2-3 sandbag ground to shoulder
-20-30 DU/ 40-60 SU

E4:00 x4
A)
400m bike (max1min)
12m walking lunge
10 empty barbell push press

B)
200m row (max 1min)
10 push up
12 mountain climber with shoulder taps

E2:00 x5
1 strict press
3 push press
5 back squat
-liikkeet putkeen samalla tangolla

Every 2 min, 10 min
Power snatch + OHS @ 3211

Pull up 3x10

Mave 5x8

Penkki 5x8

LÄMMITTELY

3:00-5:00 minuuttia vapaavalintainen ergometri.
Sitten 8:00 min EMOM:
1-2) 5-10 Overhead squat
3-4) 4-6 Muscle snatch
5-6) 4-6 Snatch balance
7-8) 3-5 Snatch

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TEMPAUS

Raaka tempaus + Valakyykky + Tempaus,
6 x (1+1+1) @ 70%.
Nosta 2:00 min välein

TYÖNTÖ
Raaka rive + vauhtipunnerrus + työntö,
3 x (1+2+2) @ 70%
3 x (1+1+2) @ 75%
Laske painot vauhtipunnerruksen ykkösmaksimista.
Nosta 2:00 minuutin välein

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BONUS

4 Kierrosta,
6 Pystypunnerrusta istuma-asennosta, 2 RIR
10 Suorin jaloin maastavetoa, 2-3 RIR
:30s-60s lepo liikkeiden välissä

Clean pull + hang power clean + front squat
4-5 x 2+2+2

Clean & jerk with pause
4-5 x 2 + 1

Clean pull
4 x 2