Strict Press

A) Build Up To Days Heavy 1RM

B) 2x3 @75-80% From 1RM

Gymnastics

A) 3-4 Rounds Of:

• 15 Cal Ski (Fast)

rest 30s

• 1 Set of rMU

rest 30s

• 5 Wall Walk (Fast)

rest 3min

B) Strength

EMOM 12

1) 10-15 DB Bench Press
2) 10/8/6 Strict Chin Up (weighted)
3) 10 Parallette Dip

Optional Metcon

Echo Tabata (8x20s on/10s Off)

• Max Cal Echo

Bench Press
• 7 reps at 70% of 1RM
• 5 reps at 80% of 1RM
• 3 reps at 90% of 1RM
• 1 rep at 100% of 1RM

Partner wod

Buy in:
1000m Run (relay, switch every 200m)

Then AMRAP 20 Minutes (YG,IG)
10 Lying to standing Rope Climb
20 Synchron Medball Clean@9/6kg
20 Partner Medball Sit-up
20 Synchron Medball Burpee

Cash Out:
1600m Bike (relay, switch every 400m)

Rx+: 4 Rope Climb, Medball@12/9kg

TC: 32 min.

Deadlift 5x5

Metcon

15min C2 Bike (PK-VK)
On 3,6,9 and 12 complete:

• 10 C2B
• 10 Push Up
• 15 V-Up

+

15min C2 Bike (PK-VK)
On 3,6,9 and 12 complete

• 15m HSW (7.5m+7.5m)
• 15 T2B
• 4 Wall Walk

*pyörässä semmonen PK-VK kynnysvauhti.

Deadlift
• 7 reps at 70% of 1RM
• 5 reps at 80% of 1RM
• 3 reps at 90% of 1RM
• 1 rep at 100% of 1RM

AF WEEK 28, Day 2

CONDITIONING:
4x 4min ON - 3min OFF (A+B+A+B):

A: AMRAP4

15/12cal Ski
12 DB Snatch (6+6)
9 TTB

B: AMRAP4

15/12cal Echo
12 Wallball
9 Pull-Up / C2B

Target: 2+ rounds each interval. Hit these sport specific VO2max intervals HARD!
Rxd: 22,5/15kg. Masters: 17,5/12,5kg

3x15 OHS

1+3 hip snatch high pull+hip power snatch
1+2 slow clean pull+slow pull clean
1+2 pause jerk dip+ 2 pause jerk

Shoulder press + push press + power jerk

2+2+2