AF WEEK 20, Day 3

CONDITIONING:
3x with 3min rest between

6 Burpee Box over
3 Bar Muscle-Up
6 Burpee Box over
6 C2B
6 Burpee Box over
9 Pull-Up

Overall RPE 4 Target: unbroken sets. Scale the movements and rep scheme if needed. All three rounds within 10sec. Fast, but sustainable pace with the burpee box overs. Advanced athletes can use a rep scheme of 4-8-12 or 5-10-5.

Scaling:Bar MU→ Jumping Bar MU, C2B→ Pull-Up, Pull-Up→ Jumping Pull-Up

For time

• 20 wall walks
• 10 rope climbs to 15 feet, starting from a seated position on the floor

Deadlift 8-8-6-6 reps

Snatch exersices

3-4× with barbell / very Light weight , perfect technique
A.1) Muscle snatch from hip ×3
A.2) Muscle snatch from floor with no contact ×3
A.3) No feet tall snatch ×3
A.4) Tall snatch ×3

B.1) Snatch pull from floor to above knee + snatch pull from floor to power position + low hang snatch 1+1+1
~12min

C.1) Snatch grip push press behind neck w/3.sec pause @catch + ohs w/3.sec pause atg Adding weight, tecnique comes first!
3+1 ~12min

D.1) Overhead Squat w/double bounce
10min 2reps @every 2 minutes

4 rounds of:
8 Ab-wheels
16 Mountain climbers
8 Weighted AMSU
16 Russian twists
8 Reverse crunches
16 Windshield vipers
Rest

2-3x1x[2+2]@barbell, 2x1x[2+1]@50%, 2x1×[2+1]@60%, 2x1x[2+1]@70%, 2x1x[2+1]@75%, sn-%, rest btw sets 2min

For time

• 1,600-meter run
• Rest 3 minutes
• 800-meter run
• Rest 2 minutes
• 400-meter run
• Rest 1 minute
• 200-meter run

2x4@50%, 4@60%, 2x4@70%, 3x4@80%, sn-%, rest btw sets 2min

Push jerk 8-5-2-5-8 reps

AF WEEK 20, Day 3

ACCESSORY:

2-3 superset:

1) 8-10 DB Bench Press
2) 8-10 Seal Row

RIR 2