2x2x35
2x2x40
2x2x46
2x1x49

Back rack lunge 4x8

E2mom x 8:
- 2 split jerks @65%->
Räkistä
Build to moderate heavy

5 kierrosta, 4min välein

5 seinäkävely
10 raaka leuka
20 cal laite

Front squat
- 6 x 2 @80%

AMRAP 7

2-4-6-8-10.. etc.
Burpee Box Step-Ups 24"/20"
Air Squats

2x3x52
2x3x57
2x2x60

E2MOM 18 (x3)

A) Plank + KB
B) Cyclist squat
C) Bench triceps

Rest of time bike

AF WEEK 16, Day 1

ACCESSORY:

3x15 Lateral Raise

Go for the pump!

AF WEEK 16, Day 1

CONDITIONING:
3 RFT:

12/9cal Row
9 OHS
6 C2B or Pull-Up

RPE 4.
Target: sub 5. Time Cap: 7’.
Sustainable Row. Unbroken OHS and Pull-Ups.

Rxd: 40/30kg.
Masters: 35/25kg.
Advanced: 50/35kg.