No feet Snatch

3 x 3 (TnG) @ 60-70%, go every 2:00
3 x 2 (TnG) @ 70-80%, go every 1:00
3 – 5 x 1 @ 75+%, go EMOM

A) EMOM 16

1) 4-8 SB cleans + AMRAP shuttle runs in the remaining time
2) 15-25 GHD sit-ups
3) 2-4 Handstand walks, 7.62m
4) Rest
– Rest 4:00 before part B –

B) EMOM 16

1) 12-16 steps, DB Overhead walking lunges
2) 2-4 Rope climbs
3) AMRAP Double-unders
4) Rest

Weights.
SB squats → 90/68kg, 68/45kg, lighter if needed, see other options in session notes
DB OH WL → 2 x 32.5/22.5kg, 2 x 27.5/20kg, 2 x 22.5/15kg
Choose a challenging number of repetitions that’s still repeatable through the EMOMs

kolmas viikko syklistä, kevennetään hiukan viikolla 4 kokonaisvolyymissa.

1-2 sets of Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Chest-to-bar prep – 1-2 Rounds
3 Supine arch hold (2-sec) snap to hollow hold (2-sec)
3 Supine arch hold (2-sec) snap to a Russian v-up snaps
6 Small scapular rolls for control
6 Small scapular rolls to butterfly pull-up drill
+
Build to workout weight for the DB movements
* Practise few short sets toes-to-bars, chest-to-bars and burpee box jump-overs between weights
+
@ workout weight
10/7 (cal) Row
5 Burpee box jump-overs
8 Toes-to-bars
5 DB thrusters
10/7 (cal) BikeErg
5 Burpee box jump-overs
8 Chest-to-bar pull-ups
3 DB devils presses

AF WEEK 30, Day 3

CONDITIONING 2:
For time:

20/17cal Echo
3 Rope Climb
5 Wall Walk
3 Rope Climb
20/17cal Echo

RPE 4. Target: sub 6. Move smoothly through the gymnastics and keep
the Echo Bike at a strong, sustainable pace.

3 Rounds @ 2/1-2/1 RIR

8-12/side GHD biceps curls
8-12 DB pull overs
10-15 Seated DB lateral raises

AF WEEK 30, Day 3

ACCESSORY:
1x

100 Banded behind the neck Press
100 Banded Biceps Curl
100 Banded Triceps Extension

One round for the pump!

Choose one of the options for the day

A) Option 1 – Long bike
60 to 90-minute Bike @ base*

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

B) Option 2 – Mixed
AMRAP 60 @ base*
100 (cal) Air/Echo bike
50 (cal) SkiErg
50 (cal) Air/Echo bike
100 (cal) SkiErg

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

Warmup
3 rounds of

20 passthrough w/rb
10 OHS w/en
10 KB swing
10 press L + 10m OHS walk
10 press R + 10m OHS walk

Gymnastics for quality
30min

BEGINNER
Wall kickup & front roll

INTERMEDIATE
Handstand & cartwheel

ADVANCE
Handstand walk 1x1m free handstand

WOD
AMRAP 8
YGIG

8 KB swing 24/32kg
8m L hand OH walk
8m R hand OH walk
4m Handstand walk

WEEK 31, Day 2

CONDITIONING:
6 rounds, with 3min rest between (A+B+A+B+A+B)

A: 300m Row + 2 rounds: 3 Squat Snatch + 9 C2B/Pull-Up

B: 200m Run + 2 rounds: 3 Thruster + 9 HSPU

Rxd: 50/35kg. Masters: 42,5/30kg. Advanced: 60/40kg

RPE 4-5 when working. Target: sub 3´rounds. Maintain a high,
repeatable effort. Move efficiently through the gymnastics and
stay smooth on the barbell.

Scaling:
Squat Snatch→ Deep Power Snatch
HSPU→ decrease rep scheme or go with push-ups