Three sets of five; 5RM; 95% x 5, 90% x 5

Parin kanssa vuorotellen 200 m soutu x 5

(molemmat soutaa 5 kertaa)

AF WEEK 27, Day 2

CONDITIONING 2:
For time:

30 Pull-Up / C2B
90 DU
3min rest
90 DU
30 Pull-Up / C2B

RPE 4-5.
Target: as fast as possible. Split the reps only if needed. Can you go unbroken both sets?

Tervetuloa!
-Esittäydytään ja käydään säännöt läpi

Leikitään ja lämmitellään

Hypitään ja loikitaan

Tabata: 24x 20s /10s
1) Hyppy
2) Uinti
3) Roikunta
4) Tasapaino

Loppujäähdyttelyt

Warm Up

Pre-WOD:
- Workup to a heavy Snatch
- 15 Strict Pull Ups
Work between completing the strict pullups and working on snatch technique and weight.

WOD - 20min AMRAP:
- 50 Wall Balls (20#,14#)
- 40 Walking Lunges
- 30 Sit Ups
- 20 Shoot Throughs
- 10 Dumbbell Squat Cleans
Work down and backup the WOD ladder. For example, 50-40-30-20-10 ... 20-30-40-50 ... 40-30-20-10 ... etc., until 20min time cap.

Timed out back at Wall Balls, got down ladder and back up to 20 reps into Wall Balls. Legs smoked! Good to do pull ups as well. Set of 5 then set of 10 strict ... at least something I am somewhat good at!

E2MOM 30

Snatch complex:
Squat snatch + Low hang squat snatch + Hang squat snatch + Over head squat

Weights by feel

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 5-7 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Walking Lunge Dx (light weight) 10 reps
One-Arm KB Overhead Walking Lunge Sx (light weight) 10 reps
GHD Sit Ups 10 reps

Box step up 4x10-10
Db row 4x12-12

4 rounds for time of

• 500-m row
• L-sit, from the ground, for same time as row

Mobility