3 rnds for quality
2/2 aligator roll
5/5 renegade row
8 prone T raises

hollow body to bridge pos. 5x3

kipping pull up 5x2-3 reps

AF WEEK 47, Day 1

CONDITIONING
3 RFT

20 KB Snatch (hang)
10 Burpee Box Jump @ 75/60cm

RPE 4.
Target: sub 8min. Challenge yourself with the loading. KB
should be heavy. Full hip and knee extension at top of the box.
Rxd and Masters: 24/16kg.
Advanced: 32/24kg.

shoulder & Th mobility

4 rnds for quality 3/3 KB armbar
5 dolphin push up
8/8 band resisted quadruped Th rotations

plank pos. one arm snow angels 3x8/8

half kneeling book openers w. band 3x10/10

Liikeparin dead bug + pull over liikkeen kanssa.

Snatch complex

Find heavy weight of
1 squat snatch + 1 OHS

A) 3min erg

A) 3x30s on/15s off
1.KB jefferson curl
2.reverse scorpion
3.world greatest stretch alt.

C) 3x30s on/15s off
1.burbee
2.reverse lunge with reach
3.medball power clean

3 rounds for completion:
40m SB bear-hug carry
40m OH plate carry
40m backward lunges

Warmup:
2 rounds
10 squats
10 pushups
10 situps

pullups
5-4-3-2-1

Squat:
5 rounds
20kg x 5
20kg x 5
30kg x 3
50kg x 3
60kg x 3

3 rounds
20m walking lunges w/12kg DBs
alternating pistols 4/6/8

Hamstring machine
30kg
3x10

Deadlift
4 rounds
50kg x 5
85kg x 2
75kg x 3
75kg x 3

hip & spine mobility

partner assisted pancake 3x30"

half frog hip CARs 3x10/10

4 rnds for quality
5/5 clamshells
5/5 alt. downward dog
8/8 pigeon stretch w. rotation

24' AMRAP
1 KB complex L
1 KB complex R
1 wall walk
10 burpee
Add +1 KB complex in every round

KB complex: 1 DL + 1 high pull + 1 dead stop clean + 1 push press