AF WEEK 17, Day 2

ACCESSORY:
2-3 set, rest as needed between

1) 8-12 Seal Row
2) 10-20 GHD Sit-Up

RIR 2 with the strength work

3 Sets @ increase load each set (start w/ empty barbell)

3 Clean deadlifts
3 Hang muscle cleans
3 Push presses
3 Hang power cleans
3 push jerks
3 Power clean and jerks

. Tempaus

A. Lämppä
3-4x 3+3+3+3
Veto, pysäytys veson lopussa päkijöillä
Tempaus taskulta
Valakyykky
Pystypunnerrus niskan takaa

B. Työsarja 1
4-5x 1+1
Tempaus
Tempaus riipusta polven alapuolelta

C. Työsarja 2
4-5x 1+1+1
Veto
Raaka tempaus
Valakyykky

D. Vedot
5x 3

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

8 min for quality:
40s erg
10 plate supine shoulder flexion over bench
6+6 half kneeling groin stretch
10 scapular push up
8 banded y-raises

plate supine shouldr flexion over bench:

half kneeling groin stretch:

20EMOM

1. Max Ski
2. Max Shuttle run
3. Max Burpees
4. Max Row
5. Rest

1min rest

AMRAP 20’

500m run
30 x wallballs
30 x alt. Db Hang snatch
30m walking lunges
500m Run
20 x wallballs
20 x alt. Db Hang snatch
20 m walking lunges
500m run
10 x wallballs
10 x alt. Db hang snatch
10 m walking lunges

*max wallballs remaining time

Hip thrust

4 x 8-10 @ RPE 8-9 (1-2 RIR), rest 2:00-3:00 between sets

Snatch

A) E2MOM X5

• 1 High Hang Squat Snatch @70-75%

B) E90SEC X5

• 1 Low Hang Squat Snatch @80-85%

C) EMOM X5-8

• 1 Squat Snatch @85+%

Back Squat

• 4x6 @1 RIR

*rest 3min between

Metcon

4 Rounds For Time:

• 3 Rope Climb
• 8 OHS @50kg
• 16 C2B

Accessories

4 Rounds For Quality:

• 10-15 No Feet Hang Muscle Snatch (empty BB)
• 10-15 Seated DB Lateral Raise
• 20-30 Banded Tricep Ext.

6 x e90s:
4+4 BB reversed lunge

3 rounds of:
6-8 1-leg dkb deadlift / per side
6 cph plank lift + 20s cph plank

AMRAP12: with partner
20 cal ski
10 synchro wallball
20 cal ski
15 synchro medball situp

2 Rounds

10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down (chin up grip)
1:00/side Front Rack mobility drill
2 Scapular swimmers (prone position)