Every 8 minutes x 5 sets:
12/9 cal bike or row
10 hang power clean 30/20 kg
15/12 cal bike or row
10 front squats 30/20 kg
18/15 cal bike or row
10 shoulder to overhead 30/20 kg

AF WEEK 38, Day 2

CORE:

2-3 Superset:
10 Slow and controlled hanging leg lift
10 Double KB Sit-Up

Move well and feel the burn!

Front squat

3 x 3 @ RPE 7-8 (80-86%, 2-3 RIR), rest 3:00 between sets

EMOM 6 @ increasing pace
1) BikeErg
2) SkiErg
+
2-3 Rounds
30 Speed rope steps
5 Inchworms
10 Thrusters w/ empty bar
+
Build up to workout weight for the thrusters
* 3 Bar-facing burpees after each set
+
2 – 3 Rounds @ increasing pace
20 Double-unders
4 Thrusters @ workout weight
6 Bar-facing burpees

Julkaistaan myöhemmin.

11' AMRAP
5 push up
10 alt. DB snatch @22.5/15kg
15 m bear walk

Amrap 4min/rest 3min
Alternate between a) and b)

a)
6 burpee box jump over
6 double Kb thrusters 24/16

b)
12 T2b
12 cal row

DB pull over on bench 4x6

bear pos. wall tapping 4x5/5

10'EMOM
1: 5 frontsquat
2: 3/3 one arm KB press

5-5-5-3-3

Go every 2:30

3 x alkavalla 4 minuutilla

3 maastaveto, 70%->80% (nousevat painot)
6-10 rengassoutu