For time

10 Bar muscle-ups
20 Power cleans @ 52.5/35kg (115/75lbs)
30 Shoulder to overheads @ 52.5/35kg (115/75lbs)
40 Box jump overs, 24/20″
50 Lateral burpees over the bar
40 Box jump overs, 24/20″
30 Shoulder to overheads @ 52.5/35kg (115/75lbs)
20 Power cleans @ 52.5/35kg (115/75lbs)
10 Bar muscle-ups

Target time. < 18-minutes
TC 24:00

SESSION NOTES
Pacing. Keep rest and transition time to a minimum and get straight to work each time.
Strategy. Approach the first set of bar muscle-ups based on your proficiency. If you feel confident, you can go for unbroken so long as it won’t impact your pacing overall. If you need to break the sets, have a game plan that allows for your rest to stay short before getting right back up on the bar.
The barbell is on the lighter side, so you should be able to cycle through the power clean and shoulder to overhead in bigger sets. Take short breaks as needed in order to maintain your pace and to conserve for the second set of each.
Find a fast, but steady rhythm for both the box jump overs and burpees. You want to find a cadence that allows you to consistently move through both without any excessive rest between reps. Target to try and match your sets on the barbell the second time through before moving to the final set of bar muscle-ups.
Don’t be afraid to be a little more aggressive on the final set of bar muscle-ups, but be mindful to not push to failure.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built in rest).
Debrief.
– How was your pacing overall? Did you keep rest and transition times short throughout?
– Did you pick the right sets on the bar muscle-ups?– How was your approach to the barbell? Did you choose breaks smartly? Could you have been more aggressive?
– Could you maintain your pace on the box jump overs and burpees?
– What could you change about your approach in either piece that might have resulted in a faster finish?
— What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Bar muscle-up → Reduce reps (6 to 8 reps) → Chest-to-bar or regular pull-ups (10 to 20 reps)
Barbell → 52.5/35kg (115/75lbs) to 35/25kg (75/55lbs)

21-15-9
seated BB Z-press
BB ab roll

21-15-9
pushups
vups

A)
3 rounds (right+left)
In every 10” x5 rounds / side
1 snatch + 1 press
2’ rest between rounds

B)
2 rounds – 3’ rest between
10 goblet squat
20 Russian swing
8 goblet squat
16 Russian swing
6 goblet squat
12 Russian swing
4 goblet squat
8 Russian swing
2 goblet squat
4 Russian swing
@same weight

C)
3 rounds with no rest
20-20” side plank (weighted )
30” superman hold
12 overhead sit up

REVERSE LUNGE + BENT OVER ROW

3-4× 5 reps/leg + 5@moderate heavy weight *RPE8-9, 1-2 reps left, rest btw sets 2-3min

*Reverse lunge unbroken/side, barbell btn
*Bent Over Row barbell
*tee BOR heti Reverse Lunge perään

2 sets of 5's Push jerk

4 rounds for time:

500m row/ski (vuorotellen)
4 power c&j @75%
1min rest between rounds

AF WEEK 43, Day 3

WEIGHTLIFTING (1/2)
A: E2MOM x6:

Hang Muscle Snatch (above the knee) + Muscle Snatch + Hang Power Snatch (above the knee) + Power Snatch + Squat Snatch. TnG reps.

Target: work up to a heavy combo of the day. The goal is to work on your explosive hip extension and keeping the bar close. Stay on your heels and over the barbell. These are touch and go reps, but take your time! Lower the bar carefully and load your posterior chain before the rapid triple extension.

B: EMOM x6:

2 Power Snatch, TnG + 3 High Box Jump (low box, high catch)

Use 65-70% of 1RM Power Snatch

Kyykky 2x2x87,5%

Etuheilautus x 20
Vatsarutistus x 20
Lankku x 60s
-3 kierrosta

Sjmv 15-12-10-8-6
-nousevat kuormat

A,

2022 CF Games Semifinal Complex

Daily max of 
3 Clean (tng)

2 Front Squat

1 jerk
* build up in 5 sets
* 2 mins rest between Heavy sets

B,

Amrap 12 mins 

2-4-6-8…
Deadlift @50/35kg

Hang Power Clean

Front Squat

No push up burpee
Goal : round of 12 or more

Row 1 hour