Teams of two.
split reps anyhow.

120 Dumbbell snatch
200 Calories
80 Wallballs

Cap 22

10-9-8-7-6-5-4-3-2-1

Hang squat snatches @ 40-50%1RM snatch

Rest as needed between sets
Intent. work on your timing and rhythm on the hang squat snatch. Aim to connect each rep together smoothly. Paying attention to how you bring the bar back down to connect the reps will improve your rhythm. Your success here is measured on quality not time = don’t rush the sets or rests, focus on moving well.

Load. You can start @ lower % 1RM and then build up as the reps go down to keep quality unbroken sets.

AF WEEK 18, Bonus workout, Engine

CONDITIONING:
“Let us Echo”

EMOM x20

1) 10-20cal Echo
2) rest

Overall RPE 4-5. This will accumulate. Choose a challenging, but doable rep scheme.
Last 2-3 rounds should feel like you can barely hit the target.

TTB:

For quality:
1. 3 x 10 Kip swings
2. 10 x 1 Jump to hollow
3. 2 x 5 Kipping leg raises to 90
4. 5 x 1 Kip swing + 1 Leg raise to 90 + 1 TTB
5. 2-3 min to practice and play with different techniques:
A)Straight legs
B)Bent knees with “kick”
C)Scooping

AMRAP20 w/ partner, YGIG:
Buy in - 4 rounds
20 / 26 cal row
10 T2B
10 power clean
10 alt. goblet box step up

In the remaining time: max cal row

Tulos: Loppuun soudetut kalorit

4 Rounds for time

400m Row
8 Bar muscle-ups
12 Thrusters @ 61/43kg (135/95lbs)
16m Sled push @ see note*

Time cap. 24:00

Sled weight is dependent on the surface friction. Choose a weight that is challenging but allows you to push the full 16m (or 2 x 8m) without stopping.
Intent is repeatable rounds here with two main checkpoints: how well you handle BMU after rowing, and how well you start the sled after heavy thrusters. It will be a hard one to pace with so many high fatigue movements (BMU, heavier thruster, sled), so be smart on the rower.

Strategy.
Row at a strong but controlled pace that lets you get straight to the rig. As you get deeper into the workout, continue to use the row to control the pace. On the bar muscle-ups, aim for planned sets from the start. If 8 unbroken is repeatable, go for it, but don’t force the sets early at the expense of the rest of the workout. 2-3 quick sets is a solid plan for many athletes.

Thrusters load, reps and total volume make them tricky. If you can hold 12 unbroken with blowing up, do it, but make sure the first round doesn’t cost the next three. Otherwise, use planned breaks (e.g. 6-4-2, 6-6 or 7-5) and get back on the bar quickly. Breathe at the top, keep the bar path close, and avoid failed reps.

The sled push should be continuous (or with a quick turn if needed for space). It does not need to be a sprint, but it should not turn into a long rest station.

Instructions.
Set the rower, rig, barbell, and sled in a layout that allows smooth transitions. Decide BMU and thruster break plans before starting. The sled weight should be such that you don’t get stuck.

Debrief.
– Did the row pace allow you to start BMU without hesitation?
– Were BMU sets consistent across the four rounds?
– How did the thruster strategy hold up after round two?
– Where did the longer breaks happen, and what caused them?
– What went well overall and what can you improve next time?

Movement options.
Row → 400m SkiErg or 800m BikeErg
Bar muscle-ups → reduce reps to 4 or 6/round → 4/round Jumping bar muscle-ups with hip snaps → 12-16 Chest-to-bar or regular pull-ups → Ring rows
Thrusters → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), these are intended as moderate heavy where you could do at least ¾ rounds unbroken (but it won’t be easy)
Sled push → If no sled available, then 16 or 24m SB bear hug carry @ 68/45kg (150/100lbs)

DB seated box jump

4 x 3, go every 1:30-2:00

• You don’t need a high box to jump on here, just land taller (with less knee bend) to increase the height) – Use DBs no heavier than 5-10% BW in each hand

LÄMMITTELY

15 min AMRAP
3min ergo
10 alaspäin katsova koira + toe tap
10 ilmakyykky
5-10 punnerrus

HARJOITUS

(Vauhtikestävyys, 70-
85%/HR max)

INTERVALLI
6x6* min ergo, 1min lepo kierrosten välissä

*3min kevyt, 2 min keskiraskas, 1min raskas

1: 4+4 bulgarian split squat @ahap
2: 10 burpees
3: 0:30 hollow hold

LÄMMITTELY/KEHONHUOLTO
Fasciakalvot
2:00/liike
Jalkapohja fascia pallolla oik.
Jalkapohja fasciapallolla vas.
Selkä seinällä fascia pallolla oik.
Selkä seinällä fascia pallolla vas.
Pakara fascia pallolla oik.
Pakara fascia pallolla vas.

Dynaaminen
n. 60s./liike
Etulinjan avaus kepillä askelluksen kanssa
Elephant walk
Rintarangan avaus kyljellä oik.
Rintarangas avaus kyljellä vas.
Lonkan kierrot selin/istuen
Couch stretch oik.
Couch stretch vas.

VOIMA
Kiertoharjoituksena
3 x 45s./25s.
1. Kyykky
2. Rengassoutu
3. Arnolds press
4. Landmine twist