Running + AMRAP

Buy In:
- 1km Run/1km Row

rest 2min
Into,

25min AMRAP:

• 10 DB Snatch
• 15 Burpee To Target
• 20m Walking Lunge (weighted)
• 1min Erg (Z2)

Buy Out:

• 1km Run/1km Row

AF WEEK 20, Day 1

STRENGTH (1/3):

Back Squat 5x3.

RIR 1-2 (last set can be RIR 1). Rest as needed between sets.

Target: These should feel heavy but controlled - no grinding reps. Bar speed should stay consistent across all sets. Positions stay solid (no collapsing in the hole). If reps slow down significantly or form breaks, reduce the load.

5 AMRAP
10 goblet squats
10 burpees over KB

3 rounds for time of

. 15 inverted burpees (supine to handstand)
- 1,000-m row
- 15 burpees over the rower

Squat clean 4x3

• No tng but no let go from barbell

Weight as heavy as you can maintain proper technique.

• 7 Min AMRAP of:
BB Overhead Squats (50/35Kg) 3 reps
Toes to Bar 3 reps
BB Overhead Squats 6 reps
Toes to Bar 6 reps
BB Overhead Squats 9 reps
Toes to Bar 9 reps
Etc.

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Diamond Push Ups 7-10 reps
One-Arm DB Overhead Squats Dx (light weight) 10 reps
One-Arm DB Overhead Squats Sx (light weight) 10 reps
Butterfly Sit Ups 15 reps

EVENT 2A

AMRAP | 4 minutter

00:00 - 04:00

4 50m sprint down/ups
Max D-ball/Sandbag cleans (50/40kg)

Event 2B afvikles i forlængelse af Event 2A og starter når uret viser 04:00

(1) Hver atlet udfører to af de fire sprint sæt.
(2) Udføres som 'Down/up + 5m sprint' x 10 - først når makker er tilbage på pladen må anden person starte sin runde.
(3) D-ball/Sandbag cleans er med fuld lockout i hofte og kontrol ovenpå skulderen - udføres 'You go, I go' uden krav til fordeling.

Event 2B udføres i forlængelse af Event 2A

EVENT 2B

FOR WEIGHT | 7 minutter

04:00 - 11:00

2RM Hang clusters

(1) Atleterne starter med én tom vægtstang og loader og deloader selv efter behov.
(2) Der er ikke begrænsning for antal forsøg.

SCORE IS amount of weight done in 2B

For time

• 50 dumbbell box step-ups
• 40 box jumps
• 30 dumbbell thrusters

♀ 20-inch box and 35-lb dumbbells
♂ 24-inch box and 50-lb dumbbells

Kapea penkki 5x8x60-70%
-joka toisto stopilla

Käsipainosoutu vuorotahtiin 4x10/10

Jefferson curl 3x20
Vatsarutistukset 3x20
-tee nämä vuorotellen

Etunojapunnerrus 3x12-20
-kumpparilla lisävastusta tai levypaino selkään tarvittaessa