2 Rounds :

AMRAP 4

20 Kettlebell Swing 24/16kg
20 Box Step-Ups 24"/20"
10 Burpees
Remaining Time Echo Bike Calories

Rest 4:00

AMRAP 4

20/15 Calories Echo Bike
20 Kettlebell Swing 24/16kg
10 Burpees
Remaining Time Box Step Overs 24"/20"

Rest 4:00

For time:

Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

• 5x4 snatch pulls

-5x4 snatch pulls

3 rounds for time:
800m run
25 pull ups

Rest exactly 1 minute between rounds.

AF WEEK 15, Day 1

WEIGHTLIFTING:

A1) E90-120sec x8: 2 Snatch @ 70–75%

A2) 2–3 singles @ 75–80%

Target: Introduce heavier weight without misses.

AF WEEK 15, Day 1

WEIGHTLIFTING:

A1) E90-120sec x8: 2 Snatch @ 70–75%

A2) 2–3 singles @ 75–80%

Target: Introduce heavier weight without misses.

AF WEEK 15, Day 1

CONDITIONING:
3 RFT:

7 Dual DB Thruster
9 TTB
11/9cal Echo

RPE 4-5
Target: unbroken sets with fast transitions. Go hard with the Echo. Can you go sub 5min? Time Cap 7

Rxd: 2x22,5/15kg.
Masters: 2x17,5/12,5kg

AF WEEK 15, Day 1

STRENGTH:
3 rounds, rest 1-3min between movements.

1) 2 Front Squat, tempo 32X1 + 4 Back Squat, free tempo with explosive execution
2) 8 DB Bench Press, tempo 32X1
3) 5 Weighted Pull-Up

RIR 1-2 with the bench and pull-ups. Squats with 70% of 1RM Front Squat

Every 2:30x3 1 Takakyykky
Every 2:30x3 1 Penkki

Every 2:30x3 10 Bulgarian split squats/jalka
Every 2:30x3 12 Hauiskääntö + 15 ojentajat kumpparilla