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.

Warm-up:

3x
15/12 Ski erg
10+10 Kneeling 1-arm kettlebell bottom up shoulder press
10 Toes up romanian deadlifts with dumbbells
20 Starfish crunches
20 Plate hops

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Shoulder press
6 x 2 @ 90% of last week 2RM

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Metcon:

5 Rounds for time:
25/20 Calories ski erg
10-8-6-4-2 Squat cleans @ 50% (Clean 1 rep max)
50 Double-unders

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Bonus:

Banded pull-ups 6 x 12
5 sets of 10+10 1-Arm behind the neck tricep extensions
5 sets of 10 Reverse hypers

Core:
3x
30 Alternating V-ups
15+15m 1-Arm suitcase carry

AF WEEK 16, Day 2

ACCESSORY:
2-3 set, go by feel and rest as needed between:

1) 10-20 Landmine Twist or Russian Twist
2) 8-12 Seal Row

RIR 1-2

Herkistelyä ennen ykkösiä
@<95%
Rest as needed

5 sets:
3 bench presses @RPE 8
6-10 DB bent over rows
2,5 min rest

Complete as many rounds as possible in 15 minutes of

• 50 double-unders
• 25-ft overhead walking lunge, arm 1
• 25-ft overhead walking lunge, arm 2

♀ 35-lb DB ♂ 50-lb DB

Syklin toinen viikko.

35 db snatches 7.5kg
25 wall balls 6kg
15 burpees
25 wall balls
35 db snatches

Deadlit 3x10 joka 1:30 rundi

1, For Time
30-20 -10 C2B Pull Up*
15-10-5 Double Devil Press 2x22,5/15kg

REST 5 min

2, For Time
120 Unbroken * Wall Balls 20/14lbs
120/100 Cal Ski Erg

*Every break = 3 Wall Walks