W/U - 800m run
2 Rds
10 Wall Balls
5 GHD Sit Ups

Strength - Back Squat
3 reps EMOTM for 15 min
1st 5 = 75% of 1 rm = 110
2nd 5 = 80% = 115
3rd 5 = 85% = 120

WOD - 21-15-9
Burpees
K2E

10:30

hand tears!!

AF WEEK 48, Day 1

WEIGHTLIFTING
Squat Clean Wave, EMOM x20, Drop and Go.

1) 3 reps @ 70-75% of 1RM
2) 2 reps @ 80-85%
3) 1 rep @ 90-95%
4) rest

Target: no misses, push through the heels and stay over the
barbell.

With a running clock

@ 0:00
9-7-5 for time
SB cleans @ 70/45kg (150/100lbs)
Ring muscle ups
@ 10:00
18-14-10 for time
SB squats @ 70/45kg (150/100lbs)
Handstand push-ups
@ 20:00
27-21-15 for time
GHD sit-ups
Chest-to-bar pull ups

Overview. A three (3) part workout today. Each rep scheme goes up by 9-7-5, moving from more challenging to a little easier movements. You can push hard on each piece as this will then give you a decent rest before the next part.
Strategy. While you have three (3) pieces to complete, attack each one individually and trust that the rest period will be enough for you to be ready for the next one.
1st part: The SB cleans can be done as quick singles OR even touch-and-go if you’re strong at them. Aim to keep the ring muscle ups unbroken if this is within your ability, otherwise 1-3 sets/round.
2nd part: Do your best to keep the SB squats unbroken (bag held on the shoulder NOT bearhug). You can break the HSPUs to sets as it’s relatively easier to keep the rests short here (vs on the squats).
3rd part: Aim to keep the GHD unbroken if you can (but 2 sets is fine), then break the C2B according to your ability (e.g. 15-12/12-9/9-6 or 9-9-9/7-7-7/5-5-5). Most important thing here is to find sets that allow you to keep moving.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).
Debrief.
– How was your overall game plan on each? Did it play out how you thought or were there surprises?
– Were you able to push all three (3) pieces? If not, what happened?
– What changes would you make if you needed to repeat the workout and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
SB cleans → Lighter SB or D-ball 45/32kg (100/70lbs) → Dual KB clean and jerks @ 2 x 32/24kg (70/53lbs) or 24/16kg (53/35lbs)
Ring muscle-up → Bar muscle-ups → Jumping bar muscle-up → Strict chest-to-bar pull ups (9-7-5) → Strict pull ups (9-7-5)
SB squats → Lighter SB or D-ball 45/32kg (100/70lbs) → Dual KB front squats @ 2 x 32/24kg (70/53lbs) or 24/16kg (53/35lbs)
Handstand push-up → Handstand push up to ab-mat (reduced ROM) → Standing HSPU variation of choice → Hand release push ups
GHD sit-up → GHD sit-up to parallel → Ab-mat sit-up
Chest-to-bar pull ups → Pull ups → Ring rows

2 rounds
0:30 Hang from bar
8 Scapula push-ups
8 Push ups
8 Slow, controlled plate squats*
* Holding a plate (or KB) in front for counter-balance
+
Build to workout weight for DB Hang CnJ and Box step overs
* Practice few sets of wall balls and wall walks between weights
+
@ Workout weight
12/8 (cal) BikeErg
8 Wall balls @ 9/6kg (20/14lbs), 10′ target
4 DB Hang clean and jerks @ 2 x 22.5/15kg (50/35lbs)
12/8 (cal) SkiErg
8 DB Box step overs, 20″ @ 2 x 22.5/15kg (50/35lbs)
2 Wall walks

1 to 2 rounds

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
2-3 Handstand pivots

2 rounds
0:30 Hang from bar
8 Scapula push-ups
8 Push ups
8 Slow, controlled plate squats*
* Holding a plate (or KB) in front for counter-balance
+
Build to workout weight for DB Hang CnJ and Box step overs
* Practice few sets of wall balls and wall walks between weights
+
@ Workout weight
12/8 (cal) BikeErg
8 Wall balls @ 9/6kg (20/14lbs), 10′ target
4 DB Hang clean and jerks @ 2 x 22.5/15kg (50/35lbs)
12/8 (cal) SkiErg
8 DB Box step overs, 20″ @ 2 x 22.5/15kg (50/35lbs)
2 Wall walks

2 Rounds
10/side Xiao Pengs
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
3 Strict pull-ups
8 Handstand shoulder shrugs
+
Build to workout weight for DB push press, sled and SB over the shoulder
* Kipping Toes-to-Bar complex between weights
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
@ workout weight
12/8 (cal) Air bike
6 DB push presses
3 Strict pull-ups
10m sled push
10m sled drag
12/8 (cal) Row
3 SB over the shoulder
6 Toes-to-bars

E2:00 x5:

5-4-3-2-2 strict press
5 push press
10 front squat (goblet squat)

20min HS-walk Skill:
- On 5m segment, walk up & down the stairs of your choice

2 rounds
35 Speed rope skips
8 Table top pulses
8 Scapular wall slides
4 Pike compression slides
8 Slow tempo plate squats
+
2 Rounds w/ empty barbell for QUALITY
3 Hang muscle cleans
3 Strict presses
3 Hang power cleans
3 Push presses
3 Front squats
3 Thrusters
+
Build to workout weight for thrusters and power snatches
* Practice few shorts sets of burpees and shuttle runs between weights
+
@ workout weight
160m Row
4 Thrusters
4 Bar-facing burpees
160m Row
4 Power snatches
4 Shuttle runs