W/U- 800m Slam Ball Indian Run

Skill-Snatch Drills & Work

WOD-Partner (w/Bethany)
15 Min AMRAP
12 two person DL (225)
40m Wheelbarrow Walk
(switch at 20 m)
20 Sit to Stands
(10 each)
4 rounds

AF WEEK 8, Day 1

WEIGHTLIFTING
Week 7 – Training Max Week

Snatch: E2MOM x5 – Snatch @88–95%

Rest as needed, then

Clean & Jerk: E2MOM x4 – Clean & Jerk @88–95%

Next week we hit 1RM in both movements

WU
4x100m sprints
2 rds
10 KTE
10 passovers

Helen
3 rds
400m run
21 KB swings - 1 pd
12 pullups

14:23 Rx

Warmup:
5 min jump rope
40m walking lunges
10 HSPU

Strength:
pullups
7 max
2x3 w/10lb dumbbell

muscle up progression work

Clean and jerk work
worked with 100 and 105

Worked on clean and jerk with Todd

Liikeparina russian twist.

Warmup:
400m run
2 rounds
10 pushups
10 situps
10 squats

WOD:
8 rounds
30 sec GHD
30 sec plank hold
8 rounds
30 sec box jumps
30 sec wall sit
8 rounds
30 sec press (15 lb bb)
30 sec overhead bar hold

246 reps

Worked on Level 2 checkoff
10 kipping pullups
5 dips
1:26 400m run
30 pushups
70 lb press
70 lb power clean
65 lb power snatch
1 rope climb

Ran with Todd, Rhonda, and Sophie
38:16
9:34 miles
Felt really easy and had good breathing throughout.

Liikeparina käänteinen vatsarutistus.

Warmup:
400m run
2 rounds
10 box jumps 20"
10 deadlifts 95 lbs
10 wall balls 14 lbs

WOD:
Nutts
10 HSPU w 2 mats
15 DL 185 (rx is 205)
25 box jumps 24
50 pull-ups (15 unbroken)
100 wall balls 14
600 SU (rx is 200 DU)
400m run w 25 plate
35:36