Front Squat

4 x 3 ( RIR 2 + )

RIR = reps in reserve

AMRAP 10:
3 Hang Cleans L+R
3 Upright Row L+R
3 STOH L+R
M: 20kg
W: 15kg

AF WEEK 39, Day 2

CONDITIONING:
4x4min ON - 3min OFF (A+B+A+B)

A) AMRAP4:

15/12cal Row
10 Deadlift
5 HSPU

B) AMRAP4:

15/12cal Ski

10 TTB
5 Box over Jump @ 75/60cm

Rxd: 70/50kg. Masters: 60/40kg. Advanced: 80/55kg
RPE 4-5 when working. Target: 2+ each interval.

1: 10 burpees over line
2: 0:30 plank hold
3: 10 thrusters
4: 15 sit-ups

10 ring row
8 ring push-ups / normal push-ups

5+5 worlds greatest stretch

10 russian babymakers to squat reach

5+5 cossack squat

2:00 practice double unders

10 push up to down dog

5 negative chin-up

10 Toes to post raise

400m jog

EMOM x 15 mins
Min 1: 15/12 Machine Cals
Min 2: 12-15 Plate GTOH @20/15
Min 3: 8-10 Up-Down
Min 4: 10 KB DL + 10 KB Swing @24/16
Min 5: Rest

EMOM x 15 mins
Min 1: 15/12 Machine Cals
Min 2: 12-15 Plate Sit Up
Min 3: 30-50 DU
Min 4: 5x (1 KB Goblet Squat + 1/1 KB Reverse Lunges)
Min 5: Rest

2-3 SETS FOR QUALITY
10/10 Seated Single Leg Lifts
:30 Child's Pose w/Lat Stretch
10 Seated Double Leg Lifts
30 Banded Tricep Extensions

-Rest as Needed b/t Sets-

:40sec. On/ :20sec. Off x 4 rounds:

1: machine
2: alt. Devils press
3: s-arm kb front rack reverse lunge (:20/:20)
4: machine
5: 8 push ups + max mountain climbers
6: 8 ring row + max down ups
7: machine
8: rest

3 Rounds @ 2-3 RIR

8-12/side Single-leg hip thrusts
8-12/side KB sidebends
8-12/side Copenhagen plank lift-offs