20 min AMRAP

20 walking lunges w/10kg plate overhead
15 deadlifts 60kg (132lb)
10 v-ups
30 jumping jacks
4+35

AF WEEK 11, Day 2

Finisher:
1-2 superset:

1) 10 DB Biceps Curl + 20m Gun Rack Walk
2) 7+7+7 Arnolds Lateral Raise

Target: go for the pump!

2x12'AMRAP, 3'Rest
20 alt. DB snatch
20 wall ball
20 box jump
20 abmat sit up

Continue next AMRAP where you finished first

Power Circuit

-2 rounds
-Work 90s / Rest 40s
-RPE 8

1. Run slow phase (inc. 5-7%)

2. RowErg High Damper

3. Reverse SB Lunge

4. Oblique Crunch

5. Sled Push YGIG

6. Seated Sled Pull YGIG

7. SkiErg High Damper

8. Pushup

9. Heavy WB

10. DB Snatch

3-4 rounds of:
5+5 BB rev lunge
10 DKB sumo DL
20 hollow rock
10 banded hamstring curl

15 x 35s on / 25s off:
1) row or ski
2) box jump over
3) wallball

75%
5x5 3min lepo

2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
5 Table top pulses
+
1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) SkiErg
+
Build up to workout weight on the power clean and jerk
Practise the other movements between your sets
+
Once through
1 Power clean and jerks @ workout weight
3 Chest-to-bar pull-ups
9 Wall balls
12/9 (cal) SkiErg
9 Wall balls
3 Chest-to-bar pull-ups
1 Power clean and jerks @ workout weight

W/ U – 400m Run
2 Rds
15 Wall Balls (14)
10 Good Mornings w/ Bar (45)

Strength – DeadLift
5 x 45% (105)
5 x 45% (105)
5 x 75% (155)
5 x 85% (175)
3-5 x 90% (3x185)
3-5 x 90% (3x185)

WOD -
7Min AMRAP
6 Push Press ½ BW (65 lb)
3 Muscle Ups (CTB pullups w/purple band, dips with 2xred band)
5+1

Then
1000m Row For Time
4:12

15 min run

8 pullups

4 rds
2 deadlift
2 squat cleans
1 snatch
2 overhead squats
used 30kg

10 Min AMRAP
15 Snatch Balance 45, 65, 65
8 Pull Ups (kipping)
2+9