CNJ daily max
Tng power clean 5x5
Dual Db push press 4x8

14min. amrap
2-4-6-8-...
overhead/goblet squat
(jumping) lunge
arch up
sit up

Split snatch 1-1-1-1-1-1-1

For time:

30 box jumps, (60/50cm)
15 clean and jerks, 43/29kg
30 box jumps
15 clean and jerks, 61/38kg
30 box jumps
10 clean and jerks, 83/52kg
30 single-leg squats
10 clean and jerks, 102/65kg
30 single-leg squats
5 clean and jerks, 124/79kg
30 single-leg squats
5 clean and jerks, 142/93kg

Time cap: 20 minutes

For time

• 75 wall-ball shots
• 800-meter run
• Max burpee box jump-overs

♀ 14-lb ball to a 9-foot target and 24-inch box
♂ 20-lb ball to a 10-foot target and 30-inch box

"6 Rounds of:
10-8-6-4-2 Thruster @40/30kg
5-4-3-2-1 Bar Muscle up or 15-12-9-6-3 C2B/PU

TC: 35'

After Partner A finish a full round, Partner B start his/her round. Each Partners do 3/3 Rounds."

WU
tabata
air squat
good morning
+
tabata
sit up
burpee

Back Squat

5-5-5-5-5

70% @ 4 RM

Sendoff 3:00

Between sets 4 box jumps 30/24"

AF WEEK 9, Bonus workout, Engine TEST WEEK

Airrunner Intervals:
E3MOM x10: 300-400m Run

This one starts to escalate after the first 5 runs. Choose your distance you can du sub 90sec rounds. Or run 90sec-rest 90sec.

This can be done with another machine as well if wanted. Go with 90sec ON-90sec OFF if wanted.

3 kierrosta:
(jokainen kierto alkaa 2 ja 1 toistolla ja jatkuu +2 ja + 1 toistolla)

2 min kierto 1
2 x Tempaus käsipainolla (22,5 kg/ 15 kg)
1 x Pike push up

1 min lepo

2 min kierto 2
2 x Valassa askelkyykky (22,5 kg/ 15 kg)
1 x Linkkari

1 min lepo

2 min kierto 3
2 x Thruster käsipainoilla (22,5 kg/ 15 kg)
1 x Burpee