Calorie alternating row & bike erg
Burpees over dumbbell
Alternating dumbbell snatches

TC 25min

In 15min: Build to days heavy

• 2 Clean + 1 Jerk

EMOM for 4 rounds:
1. Russian twists or Landmine twists (alternate btw rounds)
2. 12+12 DB side bends
3. One KB OH carry
4. Rest

AF WEEK 5, Day 3

CONDITIONING:
AMRAP 20:

15cal Bike
5 D-Ball Clean
15cal Bike
10m Handstand Walk
15cal Bike
20m Double KB Front Rack Walk

RPE 3-4. Target: move well, rest as needed between
movements. Work with what you got.

2 rounds:

30s side plank hold (both sides)
30s hollow hold
30s superman hold

Engine in Pairs

-10min timecap in each station
-Split as wanted
-Rest the remaining time when done

A)
- 1500m Row
- 60 DB Snatch

B)
- 200m Farmers Carry
- 80m Sled Push

C)
- 1500m Ski
- 60m Weighted Lunge

D)
- 80/60 Cal Echo
- 50 Burpee

Skill Work
Pre-workout
EMOM 10:
Build to a heavy complex:
1 snatch grip deadlift
1 snatch pull
1 snatch
1 overhead squat

rx
For time:
100 AbMat sit-ups
50 overhead squats (47/70 kg)

intermediate
For time:
100 AbMat sit-ups
50 overhead squats (34/52 kg)

beginner
For time:
50 AbMat sit-ups
25 overhead squats (15/20 kg)

Weighted Chinup 5 RM, then max reps without weight

Shoulder press 4 RM, then max reps @ 80 %

Ylätalja ja kulmasoutu vinopenkillä yhden käden käsipainolla vuorotellen.

Ylätalja 8 x 3
35,40,45

Kulmasoutu 10 x 3
8,15,15