AF WEEK 21, Day 2

CONDITIONING 1:

For time:

400m Run
21 DB Bench Press
21 TTB
400m Run
15 DB Bench Press
15 TTB
400m Run
9 DB Bench Press
9 TTB

RPE 4-5, go hard!
Rxd: 2x22,5/15kg. Masters: 2x17,5/12,5kg. Advanced: 2x25/17,5kg

Snatch pull on riser 3x4

Snatch push press + ohs 5+1 x3

Front squat

Warm up
6*70%
6*75%

Basic weight
6*80% x3

15 min
45sec easy pace/ 15 sec all out

8min Row
7min Ski

Target: 225cal

3:00 Row / 3:00 BikeErg @ easy
2:00 Row / 2:00 BikeErg @ moderate
1:00 Row / 1:00 BikeErg @ moderate hard
+
Build up to workout weight on thruster/power snatch and SB bear hug carry
* prep the other movements between sets
+
Once through @ workout pace
8 Thrusters @ workout weight
4 Bar-facing burpees
8 Power snatches @ workout weight
4 Bar-facing burpees

– Rest 0:30 –

200m Row
4 Handstand push-ups
8 Box jump

– Rest 0:30 –

10 Toes-to-rings
10/7 (cal) BikeErg
10m SB bear hug carry

AMRAP 12

10-12-14-16-18…etc
Push-Ups
Air Squats
Calories Any Machine

Pause below knee, above knee and below hip

8 min AMRAP

6 cal row
6 back squats 50 kg

3x2+1x45-65kg