1. Pushup Test
   Max Push-ups

2. Clean and Jerk
   On the Minute x 9 (3 Rounds):
   Hang Squat Clean + Squat Clean + Jerk
   Minute 1 – 70%
   Minute 2 – 75%
   Minute 3 – 80%

Rest 2:00

On the Minute x 3 (1 Round):
Squat Clean + Split Jerk
82 – 84 – 86%

1. Front Squat
   2-2-2-2-2-2

2. Conditioning
   3 Rounds:
   200 M Run
   12 Deadlifts (275/185)
   21 Box Jumps (30/24)

2 Rounds for Time:
12 Burpees
12 Thrusters 115/75
12 Burpees
12 Power Snatches 115/75
12 Burpees
12 Push Jerks 115/75
12 Burpees
12 Hang Squat Cleans 115/75
12 Burpees
12 Overhead Squats 115/75

In addition to the 120 Burpees, “Tommy Mac” involves 24 reps each of 5 different barbell lifts: Thrusters, Power Snatches, Push Jerks, Hang Squat Cleans, and Overhead Squats. The barbell weight should be a medium-heavy, manageable load, allowing each set of 12 do be done either unbroken or in 2-3 quick sets. The Power Snatches are the exception here, if you’re not great at cycling these, then quick singles is appropriate. Aim to keep moving through the Burpees at a steady pace.

Post time and Rx to comments.

4 x 500m w/ 40s rest
5 min rest that incudes a 300m easy walk/jog.

4 x 300m w/ 40s rest
5 min rest that incudes a 300m easy walk/jog.

4 x 400m w/ 40s rest
5 min rest that incudes a 300m easy walk/jog.

4 x 200m w/ 40s rest
5 min rest that incudes a 300m easy walk/jog.

5x10 Back Squat

15Min AMRAP
400M Run Buy In
20 Push Ups
20 DB Thrusters
20 Situps
20 Jumping Squats

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Workout 15.1a
(All Divisions)
1-rep-max clean and jerk
6-minute time cap

Superkids:

7 min AMRAP

15 toes to bar
10 wall ball deadlifts
5 wall ball

Bench press 3x10 (60-70%), 3x5 (80%), 3x3 (85-90%)

EMOM12:
1. 5-15 HSPU
2. 10-20 Pistol squats

• Pyri tekemään vähintään samat toistomäärät kuin viime viikolla.

Skaalaukset:
HSPU: koroketta pään alle, negatiivinen HSPU, boxin päältä, pike push up, lattialla istuen Z-press
Pistol squat: koroketta kantapään alle, tukea kuminauhasta/tolpasta, boxin päältä, lunge

AF WEEK 12 Day 3

GYMNASTIC CONDITIONING:
E2MOM x5:

1-5 Muscle-Up

Choose a rep scheme that is challenging but sustainable.
You can choose rings, bar or go with jumping muscle-ups.

Olympic Weightlifting: Clean & Jerk
1 max. rep.

WOD
AMRAP 18 Min
15 Box jumps, 24″ box
50/30 kg Push press, 12 reps
9 Toes-to-bar

Lämmittely
*1000m soutu

Voima
*Takakyykky (10krt x kg), 60,60,80 (enkat),
*Grace ilman aikaa 30krt 30kg,
*Kesä kuntoon -jumppa

Palauttelu
*500m soutu