AF WEEK 50, Day 2

CONDITIONING:
For time:

5-4-3-2-1 Rope Climb
10-8-6-4-2 Back Squat

RPE 4
Target: sub 10min. TC: 13min.
Bar from the rack. Unbroken squats, consistent pacing with the rope climbs.

Rxd: 100/70kg
Masters: 80/55kg
Advanced: 120/90kg

Tailoring Options: Decrease loading Use a rep scheme of 3-3-2-2-1 with the Rope Climb

3-4 sets of
8 Floor Press
8/side KB/DB Bent over Row

Kipping technique practice (kipping pull-ups, chest-to-bars, toes-to-bars, bar muscle ups)

--

20min of:
1+1 TGU
5+5 weighted cossack squats
0:45 wall-sit hold
8+8 banded lat pull downs
5-8 toes to bars
1-5 pull-ups, ctb, bmu

2x
3 raw snatch (12,5kg)
9 perhosleukaa (violetti kuminauha)
5 clean + jerk (15kg)

800m Jog
+
2 rounds
5 Inchworms
5 Table top raises
10m A-skip/B-skip (both each round)
+
Build to workout weight for the lunges
* Practice a few sets of burpee broad jumps and wall balls between weights
+
@ workout weight
400m Run
200m SkiErg
10m DB walking lunge
10m Burpee broad jumps
200m Row
10 Wall balls

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

For time

• 7 hang power cleans
• 7 front squats

A) Split press (WU)
- 3x4 with 3 sec pause with bar OH in the split

-Rest 60 sec between sets-

B) Tall Split jerk (WU)
- 3x3 reps with 3 sec pause in the catch

-Rest 60 sec between sets-

C) Split Jerk (Main)

• 8-10x1

Set 1 @75% and build up from there

*rest 90-120s between.

Strict press

E3MOM X5:

• 3 Strict Press

*RIR 0-1

Metcon

3 sets Of:

• 15 Cal Row
• 14 TTB
• 12 Thrusters @45kg
• 15 Cal Row
• 14 TTB
• 12 Power Cleans @45kg
• 15 Cal Row

-Rest 4 min between sets-

Voima
E2MOM, 4 rounds
6-10 strict pull up
- matala tanko

WOD
EMOM 16:
Minute 1 | 6-12 Wall ball
Minute 2 | 10-20 shoulder tap
Minute 3 |6-12 up down
Minute 4 | rest

2x16' AMRAP, 3' rest w. partner
50 cal row
40 KB swing @20/12
30 ttb
20 one arm devil press @22.5/15kg
10 syncro push up