Part 1: Calories .
80 Cal Row •
80 Cal Echo Bike
Switch every 1 minute between machines until both totals are done.

Part 2: Synchro Movements
20 Synchro Deadlifts
10 Synchro Over-Bar Burpees
Change weight
20 Synchro Front Squats
10 Synchro Burpees
Scoring:
• Part 1 Score: Time to complete the calories.
• Part 2 Score: Time to complete the synchro lifts and burpees.

Block power snatch + Block snatch

to 8 x 1+1 @ 65+%1RM snatch, go every 1:00-1:30

– Start counting your sets @ 65%1RM snatch and then build up if moving well.
– Drop the bar between each rep, reset and go.
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter)

EMOM 9
1: 0:30 handstand hold
2: 6+6 DB pus-presses
3: 20 air squats

...straight into:

EMOM 9
1: 0:40 deadhang
2: 10 ground-to-overheads with plate
3: 8 burpees to plate

Handstand hold

Accumulate 2:00-4:00 on your hands*

• Give yourself no more than 10-minutes to accumulate this time

Movement options.
Handstand hold → Freestanding → Facing the wall → Facing away from the wall → Box pike HS position (from the drills above) → Plank hold shoulder taps

Intent. Develop your body awareness, overhead position and control. This will not only translate to HSW but other overhead activities as well.

Focus. Keep your fingers spread out and grip the floor on the handstand hold. Feel the balance through your hands to make corrections to your position with your fingers/heel of the hand. Keep your body tall and your eyes between your hands.

EMOM 10-12 (0:40 work / 0:20 rest)

1) Handstand walk w/ pirouette every 3m (10’)
2) Single-leg squats, alternating

Haetaan maksimia viidellä toistolla.
Keskitytään siihen, että pakka pysyy kasassa.

2 Rounds
5 Inchworms
8 Scapular push-ups
5 Scapular pull-ups
8 Tension swings (sponge/block between feet)
30 Speed rope steps
...into

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

For time:
400-meter run
50 dumbbell bench presses
400-meter run
50 ring push-ups
400-meter run
50 hand-release push-ups
400-meter run

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

Stimulus and Strategy:
Today, we have a longer workout that will challenge your upper-body pushing stamina. Choose loading and scaling variations that will allow you to maintain large sets and a quick pace on the run. Shoot to finish each run in under 2:30; push the last effort, knowing you are at the finish line. Make a plan for how you will break up your reps today to ensure you don't go to failure too early.

Intermediate option:
For time:
400-meter run
50 dumbbell bench presses
400-meter run
35 ring push-ups
400-meter run
35 hand-release push-ups
400-meter run

♀ 25-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
For time:
200-meter run
30 dumbbell bench presses
200-meter run
30 ring push-ups with rings pushed out to a steep incline
200-meter run
30 hand-release push-ups from knees
200-meter run

♀ 10-lb dumbbells
♂ 20-lb dumbbells

Block power snatch + Block snatch

6 to 8 x 1+1 @ 65+%1RM snatch, go every 1:00-1:30

– Start counting your sets @ 65%1RM snatch and then build up if moving well.
– Drop the bar between each rep, reset and go.
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

AF WEEK 49, Day 3

CONDITIONING
4x4min ON-3min OFF (A+B+A+B)

A: AMRAP 4
15/12cal Echo
15 STOH

B: AMRAP 4
15/12cal Ski
15 Hang Power Clean

RPE 4-5 when working.
Target: 2+ rounds each interval.
This is working in your threshold limit.

Rxd: 40/30kg.
Masters: 35/25kg.
Advanced: 50/35kg.