Lepo 1-1,5min

AF WEEK 16, Day 2

CONDITIONING:
For time:

10 Dual Devils Press
30 TTB
5 Dual Devils Press
15 TTB

RPE 4-5.
Target: sub 5. Time Cap 7.

This should be short and spicy. Go hard with the devils presses and then just hold on. Smart pacing with the TTB. Rxd: 2x22,5/15kg.
Masters: 2x15/10kg.

4 rft

5 db squat snatch R arm @20kg
10 box jumps
5 db squat snatch L arm @20kg
400m run

Szintednek megfelelő feladatok várnak rád

Max meters or cals in 30 minutes on the concept2 bike erg

4 Sets :

3 Weighted Pull-Ups
3 Weighted Dip

For 10 min
Every 2:30 mins

200m row
ME Burpee Box Jumps

@20/24

*No rest between intervals
*Score= Total BBJ

A1) HS Against the box 3x12s
B1) Partner assisted Ring MU or Ring Row Mu 5x5

Front squat 6 RM, then 3x4 @ same weight