2 rounds
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
5 Rope climb pull-ups
+
Build to workout weight for SB cleans/squats
* Practice few sets of other movements between sets
+
@ workout weight
8/6 (cal) Air bike
2 Wall walks
3 SB cleans
8/6 (cal) SkiErg
4 Burpee box jump overs
1 Rope climb

Complete as many reps as possible in 5 minutes of

• Shuttle runs
• Shuttle runs
• Shuttle runs
• Shuttle runs
• Shuttle runs

Complete as many reps as possible in 5 minutes of

• Burpee bar muscle-ups

Complete as many reps as possible in 5 minutes of

• Shuttle runs
• Shuttle runs
• Shuttle runs
• Shuttle runs
• Shuttle runs

1 shuttle run = 25 feet down and 25 feet back

-WOD main focus to improve your endurance and stamina by focusing on aerobic exercises that challenges your lunges+heart ;)
-1st round 2min work / 30s rest
-2nd round 1,30min work / 25s rest

Zone 1:
Run

Zone 2:
RowErg

Zone 3:
Rack Carry

Zone 4:
RowErg

Zone 5:
Run

Zone 6:
SkiErg

Zone 7:
Airbike

Zone 8:
Sled Pull Hikes

Zone 9:
Airbike/Run

Zone 10:
SkiErg

Zone 11:
-Deadlift
-High Pull
-Chest Press
-Front Squat

A Warm-Up WOD

3 Rounds:
30-Second Plank Hold
10 Lunges (5 per leg)
10 Dumbbell Deadlifts (light weight)
5 Burpees

Write dumbbell weight in comments

4 SETS

• 8/8 Bulgarian Split Squat

• 8/8 alt. KB Straddle Press

*Rest as needed

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

non contact squat clean + split pos. push jerk + split jerk practice

8'EMOM

3 power clean + 3 split jerk @moderate weight

AF WEEK 11, Day 1

CORE:

3x20 GHD Sit-Up or V-Up

WEIGHTED PULL UP

4x6
Every 2min

• lisää viime viikosta

Block Jerk (Snakes n Ladders)

10 x 1 @ 80+% go every 2:00-3:00 between sets
– Do your first lift @ 80%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 80%(V)–>83%(V)–>86%(X)–>81%…)

Nämä clean & jerk tilalla samaan tyyliin.