Rx`d

For time:
20 box jump over
15 OHS @75/55kg
10 STOH

Scaled

For time:
20 box jump over
15 OHS @60/40kg
10 STOH

Target under 3min / Time cap 5min

AF WEEK 38, Day 3

CONDITIONING
“Hartiapankki”
For time:

10-1
Hang Power Clean
DB Bench Press
Cal Ski

RPE 4-5. This is supposed to be on the heavy side, choose loadings that are challenging but doable.

Target: sub 15min, aim for big sets. Can you go unbroken?

First 10 HPC + 10 DB Bench Presses and 10cal Ski. Next round is 9+9+9.

Rxd: 60/40kg, 2x22,5/15kg
Masters: 50/35kg, 2x17,5/12,5kg
Advanced: 70/50kg, 2x30/20kg

Tailoring Options: Decrease loadings Use a rep scheme of 9-1 Ski erg→ Row or Bike

Single Leg FL Calf Raises: 2 x 20 each. Rest 60s.
+
- Scorpion Stretch x 60s each
- 5 Parasympathetic breaths in each position (6s inhale + 1s hold + 6s exhale + 1s hold)

For time

First
12-8-4 reps
Thruster 45kg/35kg
Bar over burbee

Then
36 single hand DB over head squat 22,5kg/15kg
26 C2B
10 Rope climb

TC. 40min

If you can use weight vest.

Heavy sets of deadlifts
New set every 2 minutes
3-3-2-2-1-1-1-1

A:
Snatch deadlift + hip power snatch + ohs
6x1+1+1 @easy weight, ~50%

B:
Snatch pull + hang power snatch 5x1+2 @moderate weight

EMOM 12
1. 8/8 Kb snatch @24/16kg
2. 12 box jump
3. 30 sec front plank

REST 2 mins

EMOM 12
1. 8/8 Kb front squat @24/16kg
2. 12 push up
3. 30 sec reverse plank

REST 2 mins

EMOM 12
1. 8/8 KB one arm pendlay row
2. 12 cal row
3. 30 sec L-hang

3 Snatch
3 Over Head Squat

A,
Push Press 10-8-6-4-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Teams of 2 - for time:
Sled Drag, pick load, 800 m
100 Clean & Jerks, 52/34kg

Sled Drag- moderate

Complete in teams of 2. Accumulate the total in any order.

Goal: Sub 20 min

C,
3 rounds for quality of:
10 Hip & Back Extensions
10 Banded Kneeling Crunches
Prone Plank Hold, 20 secs

A: Back squat 5-3-1+
B: Bench press 5-3-1+