AMRAP 15min

150m laite
2 tempaus
4 bar over burbee
6 box
8 abmat

New Year CORE

3 rounds with a partner (share reps):
20 T2B
24 Weighted AMSU
20 Back extensions on box (partner sits on legs)
24 DB deadlifts

AF WEEK 9, Day 2 TEST WEEK

CONDITIONING:
5 RFT:

15/12cal Echo
11-9-7-5-3 Bench Press @ 70% of 3RM

RPE 4-5. Target: sustainable, but hard echo, unbroken bench as long as possible. Can you go sub 8min?

EMOM 10min

1 Snatch balance + 2 OHS

Wave #1
0:00… Set #1 – 6 Back Squats @ 60% of 1RM Back Squat
2:00… Set #2 – 4 Back Squats @ 65% of 1RM Back Squat
4:00… Set #3 – 2 Back Squats @ 70% of 1RM Back Squat
Wave #2
6:00… Set #4 – 6 Back Squats @ 65% of 1RM Back Squat
8:00… Set #5 – 4 Back Squats @ 70% of 1RM Back Squat
10:00… Set #6 – 2 Back Squats @ 75% of 1RM Back Squat
Wave #3
12:00… Set #7 – 6 Back Squats @ 70% of 1RM Back Squat
14:00… Set #8 – 4 Back Squats @ 75% of 1RM Back Squat
16:00… Set #9 – 2 Back Squats @ 80% of 1RM Back Squat

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

AMRAP 16
5 Hang power cleans 35/25
5 Shoulder to overhead
5 Burpee over bar

RestDay!

For 10 min:
Supine straddle stretch on the wall x 30-60 s
prone snow angels x 12-15
supine floor angel complex x 30-60 s

EMOM16:
a) 6-10 pull up
b) 8-15 push up
b) 30-45s row
c) rest

Leuat ja punnerrukset 1-2 setissä.