1:30/1:00/0:30 of each @ increasing pace
1) Row
2) SkiErg
+
Build up to workout weight on power clean and jerk
* prep the other movements between sets
+
1-2 Rounds @ workout pace

15/12 (cal) Air bike
12 Wall balls @ workout weight/height
3 Power clean and jerks @ workout weight

– 0:30 rest –

8 (cal) SkiErg
8 Burpee box jump overs, 24/20″
8 (cal) SkiErg
4 Burpee box jump overs, 24/20″

QuarterFinals

W.U. 2 ROUNDS

Good morning x5
Squats x5
High jumps x5
jumps on toes x5

Special Exercises

High decline power clean 4x4
Hang tall feet close power clean 4x5
Hang power clean to bumpers x5

CLEAN AND JERK

4 Hang muscle clean + hang power clean x4
3 High hang power clean x4
4 Hang power clean x5
Power clean 3x4

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

Hyvää uutta vuotta !

20EMOM

1. Max Ski
2. Max Shuttle run
3. Max Burpees
4. Max Row
5. Rest

1min rest

AMRAP 20’

500m run
30 x wallballs
30 x alt. Db Hang snatch
30m walking lunges
500m Run
20 x wallballs
20 x alt. Db Hang snatch
20 m walking lunges
500m run
10 x wallballs
10 x alt. Db hang snatch
10 m walking lunges

*max wallballs remaining time

AF WEEK 23, Day 2

GYMNASTIC CONDITIONING/STRENGTH (3/3):

Max set HSPU

Rest as needed and then

E2MOM x5: 70-75% of max reps with unbroken sets. If not able to get unbroken, continue by breaking
the sets and resting as little as possible.

Target: 5+ reps with max set.
Choose a movement model that fits your fitness level. Wall Facing HSPU→ Strict

15 min of HSPU technique
From low skill drills building up to more advanced drills

AF WEEK 23, Day 2

CONDITIONING:
5 RFT:

400m Run
15 Wallball
15 KBS

Target: sub 17. Time Cap 22. RPE 4-5. Sustainable run,
unbroken wb and kbs. KB should be on the heavier side.
Rxd: 32/24kg. Masters: 24/16kg.

2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
+
2 Rounds
5/side Elevated ankle lunges
5/side Cossack squats
5/side Tactical ankle rocks, alternating