5 rounds for time
10x thrusters (65 lbs)
14 box jumps
12 cleans (65lbs) (hang clean/Db clean)
12 burpees
27 KB swings (44)

Completed in honor of Victoria, a teacher and victim of the Conneticut shooting who died saving her students.
5rounds= # of years she taught
10 thrusters= happened in room 10
14 box jumps= 14th day of December
12 cleans= December 12th month
12 burpees= year 2012
27 swings= Victoria's age

Timecap 20 min

Pull

1/4 Mile Run

20 Min Amrap
Even: Weighted Knee to Chest Bar Pull-up, Ring Pull-up, Fat Bar Pull-up
Odd: Rack Pull, 3 X Shrugs

50 Banded Pull Ups
50 Inverted Row
50 Knee to Chest

1/4 Mile Run

WU for 15 min

1.Weightlifting
A. Suggested snatch W/U
Main set
A. Power snatch + snatch – 15 x (1+1) @ 65%+ 1RM snatch, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
3x35 3x37.5 3xs40 3x42.5 3x45
Power snatch PR! :)

B. Clean and jerk – build to a heavy set of 1 clean and 2 jerks (1+2) for the day
25 35 45 52.5 60 2. j x.

2.Strength

Perform A, B and C together, rotating through for 2 waves (1 set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3 THEN a second set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3)

A. Back squat, tempo free
A1. 2 x 4 @ 82.5-87.5%, rest 2 minutes before B1
A2. 2 x 3 @ 87.5-92.5%, rest 2 minutes before B2
A3. 2 x 2 @ 92.5-97.5%, rest 2 minutes before B3
Note. For the 1st wave choose a load that allows you to do 2 more reps than the set requires (eg. 6, 5, 4 reps). For the 2nd wave aim to match or beat your 1st wave.

B. Strict (weighted) chest to bar pull up (as heavy as form allows (AHAFA) – aim to beat week 2 results, tempo free)
B1. 2 x 4, rest 1 minute before C1 / 2x4x7.5 kg
B2. 2 x 3, rest 1 minute before C2 / 2x3x10 kg
B3. 2 x 2, rest 1 minute before C3 / 2x10 2x12.5 kg

C. Strict (deficit) HSPU
C1. 2 x 4, rest 2 minutes before A2 / abmat + 15 kg, abmat + 10 kg plate
C2. 2 x 3, rest 2 minutes before A3 / abmat + 10 kg plate
C3. 2 x 2, rest 2 minutes before A1 / abmat + 5 kg, abmat + 10 kg plate
*Plate under abmat

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly Pull Ups 5-10 reps
Handstand Push Ups 5-7 reps
Double DB Walking Lunge (light weight) 16 reps
Ring Front Plank 0:30-1:00

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank taps
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(24)
WRK 2:00 REST 1:00 x8
6 devil's press
8 db/sb/barbell front rack lunge
10 v-ups

Finisher
50 temp tantrum
1:00 samson

Parin kanssa vuorotellen 5 x

Superkids

100 m soutu + 1 köysikiipeily / 3 laskeutumista

Ninjat

200 m soutu + 2 köysikiipeilyä / 6 laskeutumista

Joka alkava min x 10

5 Thrusteria tangolla + 5 tangon yli burpeeta

AF WEEK 27, Day 1

STRENGTH (1/4):

4x4 Back Squat

Rest 2-3min between sets. All sets across (same loading).
Use about 72-75% of your 1RM back squat. Last set should be RIR 2-3
We repeat this same rep scheme for 4 weeks. The target is to
add 2-5% load each week.

Wod
Treeni
90 Double unders
30m DB suitcase lunge @22,5/15kg
60 Double unders
20m DB Front rack lunge
30 Double unders
10m DB Oh lunge

10 min Tc

EMOM24

1. 5 x leuanveto vastaotteella (saa laittaa lisäpainoa jos haluaa ja jaksaa)
2. 10 x kulmasoutu tangolla
3. 5 x pystypunnerrus tangolla
4. 10 x punnerrus
5. 10 lisäpainoistumaannousu
6. Lepo

= 4 kierrosta yhteensä