AF WEEK 7, Day 2

CONDITIONING:
3 RFT:

10 DB Hang Snatch (5+5)

5 Shuttle Run (5m back and forth is 1 shuttle run, total of 50m)

RPE 4. This is a sprint! Unbroken snatches with speedy runs.
Rxd: 22,5/15kg. Masters: 17,5/12,5kg

AF WEEK 7, Day 2

CONDITIONING:
For time:

30/24cal Row
3 rounds of Macho Man load 1
30/24cal Row
2 rounds of Macho Man load 2
30/24cal Row
1 round of Macho Man load 3

RPE 5, all out. Target: sub 10, Time Cap 14 Hard, but sustainable row. Unbroken FS + J, with a short break between rounds. Lighter loads with touch and go cleans.

Rxd: 1) 60/40kg 2) 70/50kg 3) 80/55kg Masters: 1) 50/35kg 2) 60/40kg) 3) 70/50kg
One round of Macho Man os 3 power clean + 3 front squat + 3 jerk
Scaling: decrease loading.

Alternate B1 / B2

B1. Strict press, rest 1:00-1:30 before B2
Build to a heavy set of 5 (H5) @ RPE 8/2 RIR (80-84%)
+
2-3 x 5 @ 85-90%H5

B2. Strict pull-up, rest 2:00 before B1
Build to a heavy set of 5 (H5) @ RPE 8/2 RIR (80-84%)
+
2-3 x 5 @ 85-90%H5

shoulder & Th mobility

band resisted book opener 3x8/8

Superset, 4x 3/3 KB armbar
5/5 quadruped Th rotations

side plank rotations 3x8/8

alternating downward dog 3x6/6

unilateral KB OH hold TABATA

shoulder & Th mobility

half kneeling book opener next to wall 3x8/8

KB pull over on bench 4x5

one arm downward dog 4x6/6

KB windmill 3x5/5

side plank rotations 3x8/8

Barbell prep

3 Sets @ increase load each set (start w/ empty barbell)
3 Snatch pulls
3 Hang muscle snatches
3 Behind the neck snatch grip push presses
3 Hang power snatches

Amrap10:
10 d-db row
10 d-db alt. Reverse lunges
5+5 db push press
10 r.twist
:30sec machine

Alternate B1 / B2

B1. Push press – 3 x 5 @ 70%, rest 1:00 before B2

B2. Strict chin up – 3 x 5+ @ Bodyweight, rest 2:00 before before B1

non contact squat clean + squat clean + split jerk

"In every 30"" x 8 sets" 1 clean & jerk