10 rounds for time:
• 3 Handstand Push-ups
• 6 Deadlifts 225/155#
Goal: 8 min.

Back squat

3 to 4 x 5 @ 72+% (2 RIR), rest 3:00 b/t sets

– Do your first set @ or around 72%1RM back squat then build up over the remaining sets if moving well

E2:30 x5:
5-5-4-3-3 back squat
14 d-db floor press

Press

3 Waves Of Strict Press:

• 5 Reps (moderate)

rest 2min

• 3 Reps (heavyish)

rest 2min

• 1 Rep (heavy)

rest 2min

*nosta painoja vähän joka kierros. Eka rundi pienet varat

Gymnastics

EMOM 10:

• ”X” T2B

rest 2min
Into,

• Max Reps T2B

Metcon

4 Rounds For Time:

• 5 Wall Walk
• 10 KB Hang C&J 2x16kg
• 15 Cal Echo

rest 2min between rounds

Accessories

3-4 Rounds For Quality:

• 10/10 KB Side Bend
• 20/20m Mixed KB Carry (fr+oh)
• 15-20 GHD Hip Ext.

AF WEEK 1, Day 1

CORE:
2-3 rounds, go by feel:

30sec Plank Hold
30sec Top of Push-Up
30sec Plank Step-Ups (to top of push-up)
60sec rest

Feel the burn!

35' AMRAP w. partner
2000m airbike
100 cal row
50 KB snatch @24/16kg
25 pull up
10 syncro burpee

Deadlift 3x3

WU

Speed /Agility
Liikkeelle lähtöjä

Kontrasti
3x
3-4x snatch pull polvelta @ 100% 1RM
3-5 Avustettu kevennyshyppy, tarpeeksi paksu kuminauha

CF
120 DU
Rest 1min
20m (4x5m) walking lunge 2x db
rest 1min
40 t2b/ab movement
rest 1min
50/60cal bike
rest 1min
40 HSPU
rest 1min
20m (4x5m) walking lunge 2x db
rest 1min
120 DU
rest 5min

Tabata dead hang

EMOM 12

1) 1 set Power snatches @ 43/30kg (95/65lbs)
2) 1 set Handstand push-ups
3) Air bike @ very easy pace

Intent. Single unbroken set on each minute. Accumulate as many repetitions as you can on each movement. Use the easy air bike to improve your recovery ability.

Movement options.
Power snatch → 35/25kg (75/55lbs) or 30/20kg (65/45lbs)
HSPU → Wall-facing, strict or kipping HSPU → Hand-release push-ups

Maastaveto
3x5x65%