Warmup:
3 rounds
5 over the bag burpees
8 strict pullups

Strength
Bench press
5x45% = 55
5x45% = 55
5x75% = 80
5x85% = 90
5x90% = 100
5x90% = 100

WOD
WOD - for time
10 TGU (8kg kettlebell)
5 GHD Sit ups
8 TGU
10 GHD Sit ups
6 TGU
15 GHD Sit ups
4 TGU
20 GHD Sit ups
2 TGU
25 GHD Sit ups
15:13

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Handstand walks

Drills, 1-2 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 Kick up to handstand and take 6 fast steps
– Rest as needed b/t exercises –
Options (single arm elevation leans in full handstand). Variations – back to wall → chest to wall→ box pike handstand
Options (handstand shoulder taps). Variations – back to wall → chest to wall→ box pike handstand

2 Rounds
8 Box step ups
8 Handstand shoulder shrugs
+
1-2 rounds
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
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
1, ½ or ¼ rotation (each way) of Box pike handstand steps
+
Build to workout weight for deadlift
* Few short sets of box jump overs and handstand walk between weights
+
@ workout weight
6-4-2
Box jump overs
Deadlifts
+
9m Handstand walk

4 Rounds for time

15 Box jump-overs (24/20″)
12 Deadlifts @ 102/70kg (225/155lbs)
9m Handstand walk

Time cap. 15:00

Overview. A classic triplet with deadlift sandwiched between its common companions. The challenge will be to keep your pace while the fatigue accumulates across the rounds.
Strategy. You can make up a lot of time on the box jump-overs if you’re efficient. Find a good rhythm, move fast but controlled enough to not need a big break before the deadlifts. Aim for deadlifts to start unbroken but don’t hesitate to switch to quick 7-5 or similar split or even quick singles as needed to keep moving. The HSW is short so don’t hesitate to quick up and see what you’ve got. Use the transitions from HSW back to the box as an opportunity to recover and catch your breath a bit.
Instructions. Set the equipment up about 2m apart. Have a lane that allows for the HSW to be done unbroken.
Debrief. Take 2–3 minutes after the workout to reflect
– How did your lower back handle the workout? If you had trouble, why do you think that was?
– Did you maintain a consistent pace on the Box jump-overs or did you slow down significantly in rounds 3-4?
– How were you transitions between movements?
– Name two (2) things that went well and one (1) you’ll improve on next time.
Movement options.
Box jump overs → lower box → Box step overs
Deadlift → 92.5/65kg (205/145lbs), 84/61kg (185/135lbs), 70/47.5kg (155/105lbs) or 61/43kg (135/95lbs), weight that’s challenging but you won’t get stuck with. You can scale the weight up to 125/92.5kg (275/205lbs) if wanted (and you can do these sets unbroken).
HSW → 3 Wall walks

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercis

LÄMMITTELY
n. 1min / liike
• selinmakuulla lonkan kierrot
• selin t-kierrot
• käden avaus kylkimakuulla
• nelinkontin sivutaivutukset
• lähentäjänvenytys kierrolla
• lantionnosto + pull over
• päinmakuulla y-nostot
• kylkilankku + lonkan loitonnus
• lapapunnerrus nelinkontin vk

VOIMA
3 x 4-6 leuanveto

KIERTOHARJOITUS
2-3 x 40s./20s.
1. Tempaus vuorokäsin kp
2. Vuorikiipeilijä bosulla
3. Lankku (halutessa variaatioita)
4. Pallon heitto seinään kierrolla
5. Burpee

AF WEEK 25, Day 2

WEIGHTLIFTING (2/2)
Snatch Wave, lift every 75-90sec. Drop and go reps.
4 rounds:

1) 3 Power Snatch @ 64-68%
2) 1 Power Snatch + 1 Squat Snatch @ 74-78%
3) 1 Squat Snatch @ 84-88%

Target: add 2,5-5% compared to last week. If the iron is hot, go
for a heavy single of the day.

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

Block snatch (above the knee), Go every 2:00

2 x 3 @ 65-70%
3 x 2@ 70-75%
3 x 2 @ 75-80%

– Build up within the percentage range on each set 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).