AMRAP8
8+8 split stance BB good morning
16 situp

AMRAP8
8+8 hamstring bridge
16 crossing mountain climber

Front squat otm 10

Front sqaut 3 x 1 same weight, heavy

For time

• 800-meter run
• 15 chest-to-bar pull-ups
• 30 shoulder-to-overheads
• 800-meter run
• 30 chest-to-bar pull-ups
• 15 shoulder-to-overheads

♀ 105-lb barbell
♂ 155-lb barbell

E4MOM x6:
a) 200-400m run
b) 1-2 rope climb / 2-4 lying to standing / 30-45s ankle lock training
8-12 (elevated) push up
10-15 air squat

Tavoitetyöaika 1:30-1:45, TC: 2min / intervalli

Skaalaus
- Köydet pitäisi tulla 30-45s, skaalaa korkeutta niin, että pääset hallitusti alas.
- Punnerruksiin sellainen variaatio, että pystyt tekemään ne alkuun parissa osassa. Loppua kohti saa pilkkoutua useampaan settiin.

Incline bench press smith 3x5

EMOM x 8-12

1) machine
2) 5 clean pull + 5 hang clean + 5 power clean
3) machine
4) 3-5 strict pull up + 5-10 push up

AF WEEK 2, Day 1

STRENGTH (1/3):

Back Squat 4x4, tempo 32X1 3sec negative, 2sec pause at the bottom, explosive up, 1sec rest at the top

RIR 3 (should be around 70-72% of 1RM back squat)

10-15min easy pace cooldown bike or run / nose breathing only

EMOM x 8-12

1) machine
2) 5 press + 5 push press + 5 push jerk
3) machine
4) 5-10 box jump + 5-10 banded pull apart

A)
In every 90” x 5 rounds
1 single arm complex (r+l)
5 swing
5 row
5 dead clean

B)
For time
4 rounds
100 single under
3 double KB complex *
8 burpee over KB

*5 shoulder to overhead
5 front squat