2x3x33
2x2x38
2x2x44
2x47
3x1x50

AF WEEK 15, Day 1

CONDITIONING:
3 RFT:

7 Dual DB Thruster
9 TTB
11/9cal Echo

RPE 4-5
Target: unbroken sets with fast transitions. Go hard with the Echo. Can you go sub 5min? Time Cap 7

Rxd: 2x22,5/15kg.
Masters: 2x17,5/12,5kg

For total time

10 Shuttle runs, (7.62m) + ( 7.62m)
+
3 Rounds
10 Thrusters*
10 Bar-facing burpees

– Rest 1:00 –

10 Shuttle runs
+
3 Rounds
10 Power clean and jerks*
10 Bar-facing burpees

– Rest 1:00 –

10 Shuttle runs
+
3 Rounds
10 Overhead squats*
10 Bar-facing burpees

Time cap. 22:00

• Weight options. 35/25kg (75/55lbs), 43/30kg (95/65lbs), 52.5/35kg (115/75lbs) or 61/43kg (135/95lbs), choose a weight that’s challenging and allows you to finish within the time cap. Don’t go heavier than a weight you could do unbroken for 15 reps.

1+2x42
2x1+2x50
2x1+2x56
1+1x60

Endurance 50 Minutes Of : ( HR Zone 3, Green )

1000m Bike
500m Row
400m Run

1x3x63
2x3x70
2x3x80
2x2x90

Isometric holds – 2-3 Rounds

0:10-0:30 Ring support hold
0:10-0:30 Chin over the (pull-up) bar hold
0:10-0:30 Bottom of ring dip support
0:10-0:30 Hanging L-sit hold

Overhead squat

4 x 3 @ 90+%1RM snatch (2-3 RIR), Rest 3:00 between sets

Alternate B1/B2

B1. Strict ring dip – 3-4 x 6-8 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Inverted row – 3-4 x 8-12 @ RPE 7 (3 RIR), tempo 2022, rest 2:00 before B1

4 Sets in pairs: For quality (One at work another at rest)

5+5 Back rack side box Step-Ups (Barbell)
20 Alternating Dual DB Renegade rows

Then...

30"sec Max reps of:
Barbell back rack squat jumps 20/15kg