Warm Up
3 rounds
1 min cardio air bike
10 reverse lunges
10 band pulls + 10 banded pass throughs
5 inch worm with push up
10+10 suitcase deadlifts

Strenght
Deadlifts 3x5 reps @70-75% of 1rm. (should have like 3+ reps in tank)
Bench press 3x5 reps @70-75% of 1rm. (should have 3+ reps in tank)

Metcon
4 rounds for time
12/15 calories air bike
6-8 sandbag cleans @35/45kg (scale to power cleans @50-55% of 1rm)
time target under 8 mins, fast time is around 6-7 mins,

Accessory Work
2-3x12/12 back rack reverse lunges @30-40/40-60kg
2-3x12 barbell bent over row @30-40/40-60kg
3x1:00 plank + 25+25m suitcase carrying 16/24kg
rest as needed

Cool down
3-5 min light cardio
Ota illalla palauttavat venyttely 1-2 min per venytys ja 2-3 ala/ylävartalolle

Voima
E3MOM, 3rds
single arm dumbbell bent over row 8+8

WOD
3 rounds, work 40s/rest 20s
1. kuulan pyöritys vartalon ympäri
2. kb swing
3. goblet squat
4. kb hang clean + jerk alt.
5. russian twist
- Huom! KEVYT kuula

JM Floor Press: 3 x 12-15. Rest 60s
- 1st set with empty barbell
+
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Amrap12:
3 wall walk
12 db snatch (22,5/15)
15 burpee over db

T2B volume progression
E30s x20:
2-5 t2b / k2e / leg raise

Roughly half the reps per set from last week.

-2 x shoulder press + 2 x push press + 2 x jerk
*build as you go

Deadlift ( TnG )

8-8-8-4-4-4

Lift Every 3:00

E2:30 x5 (tot. 12,5min):
2 ww
10 db snatch
12 up & down over db

Keep working time under 1:30 per round. Reduce weights/reps if needed.

T2B skills: E75s x8
2 kip swing + 3-5 k2e
OR
5-10 t2r + 10-20s ub active hang
- In active hang keep lats and midline active = hollow body position

Amrap 5’
TGU
Amrap 5’
Carry (20 m Farmer’s,20 m Front Rack,20 m OH @double)
Amrap 5’
20 Am Swing
10 Air Squat
Amrap 5’
20 Goblet Squat
10 Burpee
Amrap 5’
10 Clean & Jerk
2 rounds Run

@24/16

Afterparty
50/50 OH March