A: Clean 6x3
B: Deadlift 3x5
C: Dips 3set
D: Seated Cable rows 3set

A: 8min emom 3x Banded squat jumps
B: Bench Press 3x7 @75%
C: leg curls 3set
D: Leg extensions 3set
E1: Strict chin ups 3set
E2; SA Kb press 3set

3rft, igyg split however:

• 50 cal echo bike
• 40 db hang c&j alt 25kg
• 30 ghd sit-up
• 20 burpee box over

Front squats every 2 minutes:
4-4-4-3-3-3-2-2-2-1

Deadlift decifit
3 set of 6 reps
Decifit ~10cm

Treeni 2
Warm Up
3 min easy cardio
Mobility for 5 minutes (vedä jotain yleistä)
then 2 rounds
10+10 plate halos
10 goblet squats
5 reverse snow angels

Testing Todays WOD Movements

Metcon
2x12 min emom / 3min rest bwn
min 1 - cardio machine easy pace (45s)
min 2 - wall ball shots 2x 4-8 reps
min 3 - cardio machine easy pace (45s)
min 2 - kb swings x 12-15 reps
min 5 - cardio machine easy pace (45s)
min 6 - burpees 2 x 4-6 reps

eli nuo liikkeet mitä kahteen osaan niin karkeesti teet esim.6 toistoa
ja lepäät 10-15 sek ja uudelleen 6 toistoa.

Finisher
3 rounds
10-15 hardened ring row
20-30 medball russian twists
10-15 knee tuck ups
rest 2 min

Snatch
5 sets of 2 with a pause below the knee, then another above the knee - 8RPE (heavier than last week)

Paused overhead squat
4 sets of 2 reps with a 2 sec pause at the bottom work on balance in the receiving position - 80% of 1RM snatch

Tempo front squats
3 sets of 3 5 seconds on the way down, 5 seconds on the way up - try and keep these to 5 seconds

Additional extras
Side plank clamshell 3 x 8 each side -

Strict pull ups - 3 x 10 (use a band that allows you to do 10 pull ups unbroken)
Barbell bent over row - 3 sets of 10 @ moderate load

5 rounds, each round for time, of:
Row 400 m
4 Rope Climbs
rest 90s. in b/w

A: Back squat 3x7 @75%
B: Hang Snatch pull 2-2-2-2
C: Shoulder press 3x5
D: Strict Pull ups 3set

Emom OHS & TTB