buy in: 50/40 cal row
5rounds:
9 Deadlift@60/40kg
6 Hang power clean@60/40kg
3 STOH@60/40kg
cash out: 50 burpee over the rower
TC: 15'

Rest 5-10 mins

4 rounds, 2'on/2'off
100 DU
AMRAP Power clean@60/40kg

165 min
Warm up for 20 min

1.MU
- Drills
- MU 12 x 1
- MU+HTR 4 x 1+1
- MU 7 x 2
- MU x 30

2.WL
A. Snatch pull to hold + Snatch
- Build to Rpe 8 1+1 for the day
- 25 30 35 40 42.5 45 (47.5) (47.5) 47.5

B. Snatch
- Heavy single for the day (RPE 9)

C. Halting snatch deadlift
- 3x5 @ 95-100% of max Snatch
- 52.5 55 57.5 kg

3.Strength
5 sets: > 3
8-12 DB Seated press - 3x10x25 lbs
8-12 V-handle Lat pulldown - 10x40 10x45 10x45 kg
- Rest 90 s. between sets

For quality
3 - 4 rounds
Overhead walking 40 m
Pallof press squats x 8 - 12 side
Ring dip hold 10 - 15 sec
One leg hip thrust + circle x 8 - 12 side

-Kippi
-Kippi varpaat tankoon
-thruster-tekniikka

3 Intervals

A1. 15-minute AMRAP
500m SkiErg
10 DB box step overs, 24/20″ @ 2 x 22.5/15kg
5 Wall walks
15 Toes-to-rings

A2. 15-minute EMOM (0:45 work / 0:15 rest)
1) BikeErg for calories
2) Row for calories
3) SkiErg for calories
* Set yourself target calories on the 1st round, then stay consistent

A3. 15-minute AMRAP
1000m BikeErg
5 DB Devils presses @ 2 x 22.5/15kg
10 Burpee box jump overs, 30/24″
5-minute BikeErg @ steady pace (5/10 effort) after each interval

Our aim in today’s intervals is consistency over each 15-minute piece.
Rather than rest, after each interval (including the final one), you have a 5-minute BikeErg @ a 5/10 effort. This pace should allow you to recover a bit and get your heart rate down, however, it is not going to enable as much recovery as full rest.
The overall feeling should be that you’re working hard and your HR is high but you’re still staying in control, not going over the line of no return.

Alkulämmittely ja mobility

Painnonnostoa

Wod 7min otm
4 Vala-askelkyykky
4 tangon yli burpee

Loppuvenyttelyt

AF WEEK 27, Day 2

CONDITIONING 2:
For time:

30 Pull-Up / C2B
90 DU
3min rest
90 DU
30 Pull-Up / C2B

RPE 4-5.
Target: as fast as possible. Split the reps only if needed. Can you go unbroken both sets?

Every 5min x 4-5
20/14 Cal Bike erg/Row (85% effort)
8-12 Ring dip/ring push up V.0-1
10-15 C2B Pull up/Pull up V.0-1
5m-10m Seal walk
RPE3-3.5

Huom!
Tavoite pystyä lisämään vauhtia jokaiseen intervalliin. Mieti miten pilkot toistot jos tarve. Kierros pitää mennä alle 3min, skaalaa tarvittaessa toistoja. Treenin jälkeen pitää olla fiilis, että ois pystynyt tekemään vielä yhden kierroksen. Huomio liikkeiden toistoreservi!

2-3sets:

4+4 Turkish get up
20-40m D-ball carry

For time

• 50 double-unders
• 50 sit-ups
• 5 presses to handstand
• 40 double-unders
• 40 sit-ups
• 4 presses to handstand
• 30 double-unders
• 30 sit-ups
• 3 presses to handstand
• 20 double-unders
• 20 sit-ups
• 2 presses to handstand
• 10 double-unders
• 10 sit-ups
• 1 presses to handstand