For time :

50 Power Cleans 70/50kg

On The Minute ( @ Start )

5 Toes To Bar

TC 8

• We can approach this workout in 2 ways...we cab try to get as many reps as we can in minute 1 and then get what we can in the following minutes or we can aim to complete roughly the same number of reps each minute.

• if your barbell cycling is strong. let's try for the first option. If we aren't as strong on the barbell, lets go for the second option.

DB bench press 18-15-12 reps

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
1:30 air bike + 1:30 ski erg
5 inch worm with push up
5+5 lunge elbow to floor strech
10 wall squats
5 barbell power snatch + 5 barbell ohs
5 power cleans + 5 thrusters
:30 wall climb hold

Skill / Wod Prep
Lets Pracitse some double unders, then wall walk movement
Then practise Free Handstand Hold / walkings
1) Kick to Handstand against wall x 5-7 reps
stay few seconds next to wall, come back down and do it again.
goal is to find just about right speed to go to that HS Hold
"prepare to go hs hold without wall, so it wouldnt go over"
2) Some HS hold playing againts wall/free holds. take the other leg off
from the wall, then both and find some balance (2-3 times attempt)
3) Shoulder taps on wall climb hold, 2-3 sets of 15-20 reps.
we want to feel how to change weight hand to hand and get stimulus to
HS walking.
4) HS walking practises for sometime. Try to get some steps and meters in.

E90s x5
4-6 strict / banded pull up / paused ring row
- last set RIR 0-1

Find a challenging variation and push yourself - last set should be to almost failure!

For time:

40 Power snatch
40 Cal bike

2 min rest

40 OHS
40 Cal ski

2 min rest

40 Hang power clean
40 Cal row

2 min rest

20 power snatch
20 Cal bike

2 min rest

20 OHS
20 Cal ski

2 min rest

20 Hang power clean
20 Cal row

Barbel 35 kg

triple ”Baseline”
every 9min x3

500m row
40 air squats
30 abmat sit ups
20 push ups
10 pull ups

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tavoite VÄHINTÄÄN 1min lepoa kierrosten välissä. Skaalaa soutumetrejä/toistoja tarvittaessa

EMOM’6
From blocks
Power clean+squat clean+push jerk+split jerk
50-62%

AF WEEK 16, Day 2

CONDITIONING:
For time:

10 Dual Devils Press
30 TTB
5 Dual Devils Press
15 TTB

RPE 4-5.
Target: sub 5. Time Cap 7.

This should be short and spicy. Go hard with the devils presses and then just hold on. Smart pacing with the TTB. Rxd: 2x22,5/15kg.
Masters: 2x15/10kg.

Venyttelyä ja mobbailua

Warm-up:

3x
15/12 Ski erg
10+10 Kneeling 1-arm kettlebell bottom up shoulder press
10 Toes up romanian deadlifts with dumbbells
20 Starfish crunches
20 Plate hops

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Shoulder press
6 x 2 @ 90% of last week 2RM

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Metcon:

5 Rounds for time:
25/20 Calories ski erg
10-8-6-4-2 Squat cleans @ 50% (Clean 1 rep max)
50 Double-unders

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Bonus:

Banded pull-ups 6 x 12
5 sets of 10+10 1-Arm behind the neck tricep extensions
5 sets of 10 Reverse hypers

Core:
3x
30 Alternating V-ups
15+15m 1-Arm suitcase carry