AF WEEK 11, Bonus workout, Engine

CONDITIONING:
AMRAP20

10-20-30-40…cal Row
50 DU after each set

Overall RPE 3-4, go by feel.

Every 90 sec for 12 min:
• 1 Power Clean
• 1 Push Jerk
• 1 Hang Squat Clean
• 1 Split Jerk
Perform one complex in 90 seconds, rest in remaining time, for 8 rounds. Recommended percentages: 50%, 55%, 60%, 65%, 70%, 75%, 80%, 85% of 1RM Push Jerk.

2-3 Rounds @ 2 RIR

0:30-0:40 Overhead dual KB carry
10-15 GHD hip extensions*
8-12/side Copenhagen plank lift-offs**
* You can weight these holding a DB/KB/medball or similar on your chest OR barbell behind upper back

Clean 3rm

I go you go, 4 rounds
1) bench press x6
2) barbell row x8
3) kb curl x12

EMOM x32

1) 13cal Echo
2) 2 Rope Clim
3) 12-14cal Row
4) 8 ttb

250m SkiErg

3 Rounds

@ 3/2/1 RIR
10-15 Standing barbell curl*
10-15 DB Pull overs
8-12 Lu raise

• Use an EZ curl bar if available

2 rounds of:

400m run
10 power clean @45 kg
20 pull-up

TC: 12 min

50 minutes @ HR Zone 2-3 :

4-6 Minutes Cardio
10 Push-Ups
12 Dual DB Bent Over Row
20 Air Squats
:30 Dual DB Overhead Hold
1:00 Wall Sit