Alkulämmittely ja mobility

Kuppi ja kaaripitoa

Teamissa 12min: koneella metrit, oman vuoron jälkeen 5 punnerrusta

Loppuvenyttelyt

AMRAP 12:00
2 Rope Climbs
15 Push-ups
15 Toes to Bar

AF WEEK 27, Day 2

CONDITIONING 2:
For time:

30 Pull-Up / C2B
90 DU
3min rest
90 DU
30 Pull-Up / C2B

RPE 4-5.
Target: as fast as possible. Split the reps only if needed. Can you go unbroken both sets?

2 раунда не торопясь
*25 подтягиваний (по 10;5)
*25 кал байк
*18 НКП
*25 кал гребля
-отдых 2 мин

EMOM 20
*odd 30 DU/SU
*even 3 x power clean 60-70% (skaalaa riipusta)

30-40 band pull aparts
5-10 push up to downdog
5-10 dynamic squat strech
then
2 rounds
2:00 row or ab
20 walking lunges
20 alt hand db power cleans
10+10 single arm db thrusters
10 scap pull ups
5 kipping knee raises
3-5 burpee pull ups
Metcon prep
2 sets
6 front rack walking lunges
6 double db power cleans
6 double db thrusters
rest 1 min bwn sets

For Time:

9-8-7:
Power Snatches
Overhead Squats

30/24 Calorie Assault Bike

6-5-4:
Power Snatches
Overhead Squats

30/24 Calorie Assault Bike

3-2-1:
Power Snatches
Overhead Squats

Barbell: (115/85)
Kilos: (52/38)

AFAP - 100 Banded Overhead Triceps Extensions

EMOM 8 min

HS practice (wall, box or freestanding)
4-10 Ring dips (strict or kipping)

3 rounds at any pace of:

• Max pull-ups
• Max-rep bench press (♀ 95 / ♂ 135 lb. )
• Max squats in 60 seconds