2 mins x 16 sets (4 rounds) 75 sec work / 45 sec rest

A: max distance DB goblet lunge L,R + Squat @2x15/10kg
B: max cal machine
C: max rep ( renegade row L,R + Push up) @2x15/10kg
D: max distance burpee broad jump

1200m Run @ 10k pace

10k pace. If you don’t (most likely) have an actual 10k time, you can add +20-30 sec to your 3k time trial pace (per km). For example: 12:00 3k = 4:00/km + 0:20-0:30 (for adjustment) = estimated 4:20-4:30km/h pace for this primer.

– Rest 3:00 before part B –

Power snatch + ohs 1+1 6xOTM

Muscle snatch + ohs 1+1 6xOTM

Riven kyykystä suoraan ylös saksiin.

Back step lunges with barbell on back 6 per leg, total 12

EMOM20

A) Pull ups
B) Strict press
C) Bench press
D) Bent over row

10' AMRAP
12 box jump
9 dbl DB hang clean
6 pull up

bear pos. birddog 3x5/5

backsquat 3x3 @rpe8

AF WEEK 16, Day 2

ACCESSORY:
2-3 set, go by feel and rest as needed between:

1) 10-20 Landmine Twist or Russian Twist
2) 8-12 Seal Row

RIR 1-2