AF WEEK 27, Day 3

CONDITIONING:
4x2min ON- 1min OFF:

15 TTB
10 Bar over Burpee
→ remaining time max rep Cluster (squat clean thruster)

Target: you should have 30-45sec time to hit the
clusters. Don’t redline too fast. Smart pacing.
Choose a rep scheme where you get most of the
rounds unbroken or in 2 sets with small rest only.
Rxd: 50/35kg
Masters: 42,5/30kg
Advanced: 60/40kg

3-4 Rounds @ 2 RIR

8-10/side Powell raises
0:30-1:00 Sorenson hold
8-10 Ts-Ys-Is
0:20-0:40/side Copenhagen plank*

Weighted reverse plank on bench

3min total time

*you can split the time

AMRAP 60 @ base*

10-20-30-etc. (cal)
BikeErg
Row
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.

1+1+1@80%, jerk-%, rest btw sets 2min

AF WEEK 50, Day 3

ACCESSORY:
1-3 rounds, go by feel:

1) 8+8 Bulgarian Squat, RIR 2
2) 45sec D-Ball Hold

Target: Use what you got with the hold (2xKB Front Rack…)

3x12min in pairs
500m run in pairs
40m burpee broad jump IGYG
200m farmers carry 2x16/24kg IGYG
40wall balls IGYG
Max distance run in pairs

Handstand Circuit

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps
2 Kick up to handstand and take 6 fast steps

– Rest as needed b/t exercises –

A) 8 mins to build to a heavy snatch pull + power snatch

Wod:- FT
50 Power snatch@50/35
40 Box jump overs@24/20”
40 Power snatch@55/37.5
45 Syncro Air squat
30 Power snatch@60/40
50 Syncro HRPU
20 Power snatch@65/42.5

progression:-
50 Power snatch@40/30
40 Box jump overs@24/20”
40 Power snatch@45/32.5
40 Syncro Air squat
30 Power snatch@50/35
40 Syncro HRPU
20 Power snatch@55/37.5

fitness:-
50 Power snatch@30/20
40 Box step overs@24/20”
40 Power snatch@35/22.5
35 Syncro Air squat
30 Power snatch@40/25
30 Syncro HRPU
20 Power snatch@45/27.5