AF WEEK 49, Day 2

STRENGTH
E2MOM for 3 rounds:

1) 5 Weighted Pull-Up
2) 5 Bench Press
3) 8+8 Bulgarian Squat

RIR 1-2. Make sure the first round is a working set→ enough
warm-up sets to ensure correct working load.

3 RFT
10 Power Snatches (30kg)
10 Burpees over Bar
10 Squat Cleans
10 Burpees over Bar
10 Shoulder to Overhead
10 Pull-Ups

35min amrap
1,2,3… ladder
Wb 14 lbs
Burbee
200m run

8 min E2MOM:
• 2 Hang Power Snatches
Recommended weight is 70% 1RM Snatch.

9'AMRAP
9 KB sumo DL high pull
9 KB frontsquat
9/9 russian twist

Käsipainoilla, vuorokäsin. Toinen käsi aina suorana, toisen tehdessä.
Lepää sarjojen välissä n. 1min

1 power clean
1 squat
1 hang squat clean

3rnds for quality
6/6 banded ext. rotation
8 prone T raises
10 hollow body rocks

10'EMOM
1: 1 slow eccentric pull up w. weight
2: 5/5 one arm ring row

20s all out
40s easy

A)
4x 10 alternating overhead press
4x 6 paused double KB front squat (3” at the bottom )

B)
For time -divide anyhow
30 double KB clean and push press
30 double KB swing
30 burpee
30 double KB thruster