1. Air bike x12-15
2. Power snatch (50/35) x6-8
3. Bar facing burpee x12-15
4. Rest...

Thursday 22nd March 2018

CLEAN AND JERK | HANDSTAND WALKING

3 TOUCH-AND-GO POWER CLEANS + 3 PUSH JERKS

Warm up and work up to a heavy set of 3 Touch-and-Go Power Cleans, into 3 Touch-and-Go Push Jerks.

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HANDSTAND WALKING

Choose one of the following scaling options, and spend 15-20 minutes developing your hand balancing:

A) Hand Walking (free or 2′ from wall)
B )Wall Inverted Hip Shifts with Hand Release (from a Wall Walk or Kick Up)
C) Box Piked Hip Shifts with Hand Release
D) Floor Piked Hip Shifts with Hand Release

Rest after each set or attempt and don’t turn it into a 20-minute AMKAP (As Many Kick Ups as Possible). If you’re not spotting someone, you can use the rest periods to do some light stretching or light rowing, jogging, cycling, etc.

4 rounds for time:

400m row
20 thrusters /12kg kettebell
20 push ups.

"Voima victor"

2 Rounds of:
50 Breda Pushups
50 Vanliga Pushups
20 Smala Pushups (alla med fötterna upp på bänk, och händerna på KB)
3 gång Pushups (ca.25m sammanlagt)

15 Handstand Pushups

20 Chinups 5kg
3 Rope Climbs legless 5kg
50 Ring Rows

10 KB Swings
1 Burpee
10 KB Swings
2 Burpees
10 KB Swings
3 Burpees
etc… up to 10 Burpees

AF WEEK 9, Day 3 TEST WEEK

CONDITIONING:
“Rowing Intervals”

E3MOM x4: 300m Row

Target: RPE 3→5. Build up the intensity round by round, each round must be faster than the previous one.

Last one all out.

3 Rounds:
50 DU, 20 Wallballs (20/14#)
50 Calorie Bike
2 Rounds:
50 DU, 20 Wallballs (20/14#)
35 Calorie Bike
1 Round:
50 DU, 20 Wallballs (20/14#)
20 Calorie Bike

Amrap 15
3 ring mu
6 deadlift 100kg
500m bike erg

5 rounds
400 metres run
30 wall ball shots

AMRAP 10'
Run 800m
150 DU
Max reps Box Jumps

AMRAP 10'
Run 200m
10 BW Front Squats
15 Sit Ups

AMRAP 10'
Run 100m
10 Burpees