AF WEEK 11, Day 3

CONDITIONING 1:
2 rounds, with 3min rest between For reps:

A1: 20sec Power Clean + 20sec Pull-Up
60sec rest
A2 20sec STOH + 20sec C2B
60sec rest
A3: 20sec C&J + 20sec Bar MU
3min rest

RPE 4-5 when working. Rxd: 60/40kg. Masters: 50/35kg
Target: Goal is to work the entire 20sec interval. Do touch and go reps with the barbell, unbroken or in big sets. In these short intervals, there is no time to rest on your knees! Choose the pulling movement, you can go unbroken or with big sets. Only two rounds, hit these sets HARD!

Parin kanssa:

1000m row
2 rds for each:
10 db goblet squats
10+10 db push press
5 burpee over db

2000m bike erg
3 rds for each:
10 ring row
5 push ups
10 mountain climbers

1600m echo
4 rds for each:
12m farmers carry @2x kb

Warm-up 00:30 / 00:30 x8:
1) Single under
2) front squat / press
3) inchworm burpee / burpee
4) push press / thruster

For Time (timecap 25 min):
5 rounds:
10 thruster (42,5 kg)
10 burpee over bar
30 double under

For time, pull ups ub

Hiotaan tempaustekniikkaa

-tempaus sylistä
-tempaus polven päältä
-tempaus maasta

Bench Press

5 Sets of 8, after each set 10 reps. gorilla rows

Go Every 3:30

Back Squat
• 1 set of 5 reps at 65% NT1RM
• 1 set of 5 reps at 72.5% NT1RM
• 3 sets of 5 reps at 77.5% NT1RM
• 1 set of 5+ reps at 77.5% NT1RM

Bench Press
• 1 set of 5 reps at 65% NT1RM
• 1 set of 5 reps at 72.5% NT1RM
• 3 sets of 5 reps at 77.5% NT1RM
• 1 set of 5+ reps at 77.5% NT1RM

10 rounds for time:
• 5 Push-ups
• 5 Bent-over Row 55/45#
• 5 Push Press 55/45#
• 5 Front Squats 55/45#
Goal: 8 min

AF WEEK 11, Bonus workout, Engine

CONDITIONING:
AMRAP20

10-20-30-40…cal Row
50 DU after each set

Overall RPE 3-4, go by feel.