3 sets
3 min. ON / 90 sec. OFF
200m run
50 double unders / 75 single unders
max rep burpee box jumps (60/50 cm)

rest 3 min.

3 sets
3 min. ON / 90 sec. OFF
200m run
25 air squats
max rep DB burpee deadlifts@2x22,5/15 kg

Goal: 10+ reps in each AMRAP.

Pull Up

5x2 Weighted Pull Ups + 4-8 C2B Pull Ups
Rest 230 between sets

AF WEEK 11, Day 2

CONDITIONING:
EMOM x15

1) 10-15cal Ski
2) 12 Dual KB Front Rack Walking Lunge (6+6 steps)
3) 3-5 Wall Walk

Overall RPE 4

This is not all out. Choose a sustainable rep scheme that will challenge you in the last round.

Front squat 1-1-1-1-1-1-1-1-1-1 reps

For time

• 12 squat clean thrusters
• Run 400 meters
• 9 squat clean thrusters
• Run 400 meters
• 6 squat clean thrusters
• Run 400 meters

♀ 75 lb
♂ 115 lb

Tempo overhead squat
3 seconds on the way down controlled on the way up
4 x 2 @ 80% of max OH squat

Power snatch
4 @ 60% of max snatch
4 @ 65%
4 x 70% x 2

Segment snatch deadlift
4 x 3 @ 80% of max snatch
(Pause just as the barbell breaks the floor, at the knee then at the mid thigh)

Strict press
3 x 3 as heavy as possible

Optional accessories
3 sets
30 sec bar hang
30 sec high plank
20 DB bicep curls
20 DB skull crushers

EMOM 16
1. 8-12 cal erg
2. 1 round of Cindy *
3. 8-12 cal erg
4. 8-12 DB hang C&J (alt.)

*1 round of Cindy:
5 pull up
10 push up
15 air squat
→ scale reps to 3-6-9 if needed

Amrap 18
20 alternating dumbell snatch 24kg
20 box jump over 60cm
20 hang dumbell clean and jerk 24kg
20 cal bike erg

A: Bench press 5rm + 3x5@90%
B: Lat pull down rows 4set
C: Db Incline bench press 3x8
D: Seated SA transversal rows 3set
E: Straight bar over head triceps extensions 3x8

No foot power clean
5 sets of 2 @ 60% of 1RM clean

Clean and jerk
5 sets of 1 (1 clean, 1 split jerk) @ 85% of 1RM clean and jerk

Snatch balance and behind the neck push press
4 sets of 2 (1 snatch balance and 1 behind the neck push press) - about 90% of 1RM snatch

Additional extras
Bench press - build to a heavy 3 reps
Then 3 sets of 3 reps back off sets @ 80% of heavy 3

Accumulate 2mins 30 secs in a high plank hold