AF WEEK 18, Day 2

CONDITIONING 2:

3 RFT:

21/17cal Row
15 DB Bench Press
9 Burpee Pull-Up

Target: sub 10, Time Cap 14
Hard, but sustainable rows. Choose a loading you can hit at least first round unbroken.

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

5 rounds for consistency:
30/24 cal row
15 box jumps overs
12 burpees
15 hang power clean (30/20 kg)
12 push jerks (30/20 kg)
2 min rest

Rir 2-3

3 rounds:

25 cal ski erg
50 cal bike erg

FOR TIME

• 5 minute erg
• Run 4 km

Every 2 min x 6 sets (each):
A. 6-8 strict HSPU + 5-8 ring pull ups
B. 10-12 pistol squats + 8-10 strict T2B

Running intervals

3 Sets of:
5-10 Squat jumps
300m Run

4'min Rest Between Sets

Then rest 4'min and:

1 Set of Max meters running in 2'min

2-3sets:

10+10 Db row
10 Db bench
15-30s hollow hold

"Jumping Annie" 12'min Tc

Treenaaja

10-20-30-40-50 double-unders
10-20-30-40-50 abmat sit-ups
1-2-3-4-5 Barbell back rack squat jumps 20/15kg

Kuntoilija

100-80-60-40-20 Single-unders
30-25-20-15-10 abmat sit-ups
1-2-3-4-5 Squat jumps 20/15/10kg

4/4/3/3/2/2 rps