Sumo 3x2

3 x 4 from the rack, 2 on both legs.

3 snatch push press + 2 ohs x 7

AF WEEK 12, Day 2

WEIGHTLIFTING:
E2MOM x6:

Power Snatch + Hang Squat Snatch + Snatch. TnG reps.

Target: find a technical heavy of the day.

AF WEEK 12, Day 2

STRENGTH (2/3)

3x6 Bench Press @ 88-92% of 3RM

Target: do more work compared to last week.
This should be RIR 2. Rest 2-3min between sets. This can be done with DB as well, if wanted. We repeat this one more time next week.

AF WEEK 12, Day 2

CORE:

3x10-20 GHD Sit-Up or V-Up

AF WEEK 12, Day 2

CONDITIONING:
4x4min ON-4min OFF (alternate between A&B)

A: AMRAP 4
15/12cal Row, 8 Dual KB Hang C&J

B: AMRAP 4
15/12cal Echo, 50 DU

Target: This is VO2 max training. Hit these intervals with RPE 4-5. Can you get 3+ rounds each interval
Rxd: 2x24/16kg
Masters: 2x16/12kg

E2MOM20:

6+6 Bulgarian split squat
Rest of time easy bike

Alternate

DB Bench press – 3 x 8-12 @ RPE 8 (2 RIR), rest 1:30 before C2

Barbell seal row – 3 x 6-8 @ RPE 8 (2 RIR), rest 2:00 before C1

8km

3km at a comfortable pace
2km at 5:20/km
2km at 5:05/km
1km at 4:50/km