AF, WEEK 46, Day 2

CORE (optional)

2-3 rounds, go by feel, and rest as needed between sets.

1) 10 KB Suitcase Deadlift + 10 KB Lateral Flexion + 10m Suitcase Carry (L+R)
2) 10 Slow and Controlled Hanging Leg Lift

Overall RPE 4

10 Rounds for Time:

30 Double Unders
5 Chest to Bar Pull-ups
7 Thrusters 35/25kg

TC 20

• Aim for unbroken all movements.

• Use the double unders to breathe and relax the shoulders as much as possible.

-venyy ja huoltoa 🤌🏽💥

3 rounds of:
10 AMSU with plate
15 Mountain climb jumps (molemmat jalat)
20 Mountain climbers (vuorojaloin)
25 Crunches
Rest

RX
AMRAP 10:
5 hang clean and jerks (36/52 kg)
10 back squats
15 toes-to-bars

Then,

On a 5:00 clock:
Find a 1-rep-max clean

INTERMEDIATE
AMRAP 10:
5 hang clean and jerks (60/85 lb)
10 back squats
15 hanging knee raises

Then,

On a 5:00 clock:
Find a 1-rep-max clean

BEGINNER
AMRAP 10:
5 hang clean and jerks (15/20 kg)
10 air squats
15 sit-ups

Then,

On a 5:00 clock:
Find a 1-rep-max clean

RestDay!

Valinnainen kippiliike+toive skills🦋🤸‍♀️

3 Rounds @ 2-3 RIR

8-12/side DB external rotations
8-12 DB pull overs
8-12 Prone Y-raises

6 double db deadlifts
8 weighted box step-ups
10 cal bike erg

*full round then change

For time

• 4 rope climbs to 15 feet
• 40 GHD sit-ups
• 100-meter dumbbell farmers carry

♀ 35-lb dumbbells
♂ 50-lb dumbbells