12 min AMRAP

12 cal row
12 kb swing
12 goblet squat

Q7AV

On The 2:30 x 6 Sets:

Set 1 : 5 Power Cleans
Set 2 : 4 Power Cleans + 1 Squat Clean
Set 3 : 3 Power Cleans + 2 Squat Clean
Set 4 : 2 Power Cleans + 3 Squat Clean
Set 5 : 1 Power Clean + 4 Squat Cleans
Set 6 : 5 Squat Clean

• Touch & Go

AF WEEK 39, Day 1

WEIGHTLIFTING:

B: EMOM x6:
1 Squat Snatch

@ 85-90% of heaviest set of A

3-minute Row + 3-minute Run/Bike

2 rounds
10 Hollow rocks
5m/side KB rack duck walk
10 KB Seesaw presses
5 Kneeling jumps
+
3 rounds @ increasing pace and load
2 Power clean and jerks
3 Bar muscle-ups
4 Box jump overs
3 Burpee pull-ups
2 Shuttle runs
60-second Air bike between rounds

EMOM 20
A) 2x10kg DB boksille nousu
B) 4kg ball admat sit-ups
C) rest
D) air bike
E) ring row

A,
1 Clean & Jerk, 70% 1RM

Every 1 min for 10 mins

B,
Complete as many rounds as possible in 10 mins of:
Walking Lunge, 15m
20 Plate Ground-to-Overheads, 20/15kg
10 Feet Elevated Push-ups
50 Plyo Skiers

Feet Elevated Push-ups- feet on plates

C,
As many reps as possible in 3 mins of:
Double Unders

Thruster 5-5-3-3-3-1-1-1 reps

3 set
10-14 Renegade row
10-14 tricep roll out

Rest day - what did you do?

10 rope climbs
20 burpee box jump-overs
30 overhead squats (35/52,5 kg)

Scaled WOD
3 rounds for time with a partner:
10 pull-to-stands
12 burpee box step-overs
20 overhead squats