Shoulder press 1x4, 2x5

Handstand Circuit

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-sec)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-sec)
0:20-0:30 Wall facing flutters
0:20-0:30 Sideways wall handstand
2-3 Handstand pivots
+
Practice a few handstand pirouettes

10 min E2MOM:
• 3 Hang Power Cleans
• 1 Thruster
Start light; increase weight to finish as heavy as possible.

Clean & Jerk
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

10 min E2MOM:
• 2 Hang Power Snatch
• 1 Squat Snatch
Start light; increase weight to finish as heavy as possible.

12 min AMRAP:
• 2 Dumbbell Power Snatch 50/35#
• 2 Burpee Box Jump Overs 24/20”
• 4 Dumbbell Power Snatch 50/35#
• 4 Burpee Box Jump Overs 24/20”
• 6 Dumbbell Power Snatch 50/35#
• 6 Burpee Box Jump Overs 24/20”
… continue pattern until time is up.
Goal: complete the round of 16.

5 Rounds, go every 2:00 (1:30 work / 0:30 rest)

Set of bar muscle-ups
Handstand walk w/ pirouette every 3m in the remaining time

Flow. Start each 2:00 window with a big set of bar muscle ups then as many HSWs w/ pirouette in the remaining time of 1:30 as you can, then rest 0:30 before the next round.
S*core. Bar muscle-up total reps + HSW total reps (3m w/ pirouette = rep)*

Intent. Work on your bar muscle-up and HSW capacity. You’ll need to account for short rest (most likely) after the bMU before the HSWs and that if you go for a really big set on the bMU, it might take more out of the HSW. So there is a bit of a tactical practice component here as well.

10-9-8-7-6-5-4-3-2-1:
Wb
Ring row
Air squat
Burpee
*max cal
Tc18

E2:00 x5
1 strict press
2 push press
6 back squat
-liikkeet putkeen samalla tangolla

AF WEEK 39, Day 1

WEIGHTLIFTING:

A: E90-120sec x7:
Low Hang Squat Snatch + 1 Squat Snatch.

Touch and Go. Target: find heavy of the day.