Clean

A) E2.5MOM X5

• 1 PC + 1 Hang PC + 1 Hang Squat Clean

@2 RIR

B) E2MOM X5

• 1 PC + 1 Hang Squat Clean

@1 RIR

C) Clean Pull

• 3x3 @Heavy

*1s Pause Below Knee

Metcon

For Time

3 Rounds:

• 450m Ski
• 75 DU
• 30m HSW

Accessories

4 Rounds For Quality:

• 10/10 KB Leg Raise (boksin päältä)
• 45-60s Chinese Plank

LÄMMITTELY
1min laite / 1min liike
1. Hiihto / lisko boksilla vuorojaloin
2. Soutu / mittarimato
3. Pyörä / selän ojennus seinällä rullalla

Lantion/coren hallinta
2 x 30s./20s.
1. Kopenhagens plank oik.
2. Kopenhagens plank vas.
3. Pikku karhussa pallo jalkojen välissä kierto
4. Lantionnostopito + jalkojen irrotukset
5. Bird - dog

AMRAP 10min
8 x Penkkipunnerrus lantio ylhäällä
8 x Selän ojennus päinmakuulla
8 x Pystypunnerrus istuen
8 + 8 x Dead bug (lp kanssa)

Hang power clean

4 x 3 @ 70+%1RM Power clean, Rest 2:00 between sets

for time

• 25 “strict” GHD sit-ups
• 800m run

4 sets
1 front squat + 3 back squat
Rest 2:30 b/t sets.
Tough sets. Same weight all sets.

Start: 65%-75% --> To heavy

AF WEEK 15, Day 1

WEIGHTLIFTING:

A1) E90-120sec x8: 2 Snatch @ 70–75%

A2) 2–3 singles @ 75–80%

Target: Introduce heavier weight without misses.

As many Wall Walk as doable. Each set same amount.

10 min AMRAP
• 2 Squat Cleans 155/105#
• 8 Burpee Box Jump Overs 24/20”
Goal: 7 rounds.

For time

• Run 1 mile
• 100 pull-ups
• 200 push-ups
• 300 air squats
• Run 1 mile

*Partition the pull-ups, push-ups, and squats as needed.
*If you’ve got a 14/20-lb vest or body armor, wear it.