AF WEEK 9, Day 3 TEST WEEK

CONDITIONING:
“Rowing Intervals”

E3MOM x4: 300m Row

Target: RPE 3→5. Build up the intensity round by round, each round must be faster than the previous one.

Last one all out.

AMRAP 20
4-8-12-16…cal row
30 Double Unders
4-12 HSPU

5min rest

AMRAP 20
4-8-12-16…cal ski
3 Wall Walk
5 Devils Press @2*15kg

4 Rounds
8+8 Front Rack Split Squats
30s Plank hold
30s+30s side plank hold

4*10 , RIR 2

AF WEEK 9, Day 3 TEST WEEK

CONDITIONING:
4 rounds, with 2’ rest between

7 C2B
5 Power Clean
3 Thruster
30 DU
2min rest

RPE 4 when working.
Target: sub 60sec rounds. Go with unbroken cleans and thrusters!
Rxd: 50/35kg.
Masters: 40/30kg.
Advanced: 60/40kg

Scaling: C2B→ Pull-Up, decrease loading.

4*10 , RIR 2

4*10 , RIR 2

For Time
60 Wall ball @6kg
4 Rope Climb
20 GHD Sit-ups
40 Wall Ball
3 Rope Climb
20 GHD Sit-ups
20 Wall Ball
2 Rope Climb
20 GHD Sit-ups

TC:20min

8* 20s ON , 10s OFF
Max hspu

3min rest

8* 20s ON , 10s OFF
Max Pull ups

3min rest

8* 20s ON , 10s OFF
Max Double Unders/Double under practice

With a partner (relay style)
10 rounds for time (5/person)
10 Alt DB hang clean@22,15/15kg
10/8 Cal row
10 push up
One person completes a full round then switch!
Timecap : 15 mins

Rest 3 mins

With a partner (relay style)
10 rounds for time (5/person)
8 single arm DB thruster
8/6 cal row
8 burpee
One person completes a full round then switch!
Timecap : 20 mins