Voima
Deadlift 6x1
-rest 2min
-nouseva paino
-skaalaus 5x5

WOD
partner WOD you go, i go
12min amrap
1 Deadlift
3 sit up
5 wall ball
-vaihto aina kierroksen jälkeen

3x 8 push press (2-3reps in tank)
3x 4-10 strict pull up (2-3reps in tank)

4 Rounds, Work 0:40 Rest 0:20

Bike Calories
Kettlebell Swing 24/16kg
Burpees
Air Squats

4 rounds of DB snatch + BMU (decreasing amounts):

• DB snatch @ 22.5kg: 40, 30, 20, 10
• BMU: 10, 8, 6, 4

TC: 10'

AF WEEK 11, Day 2

STRENGTH (1/3):
3x6 Bench Press @ 88-92% of 3RM

All sets across or 1st set 88%, 2nd 90%, 3rd 92%.

This should be RIR 2-3. Rest 2-3min between sets. This can be done with DB as well, if wanted. We repeat this workout 2 more weeks.

As many Reps as possible in 7 min :

3 Push-Ups
6 Wallball
9 Sit-Ups

EMOM 52

♥️ burpee
♦️ box
♣️ wall ball
♠️ bike

Total 104 reps each movement

Tiukka rengas mu 5x1

AF WEEK 11, Day 2

WEIGHTLIFTING:
E2MOM x6:

2 Power Snatch (DnG) + 1 Squat Snatch

Target: find a technical heavy combo of the day.

A) Clean & jerk

Power clean & jerk singles
20 x 1 @ 65%
Nosto aina :30s välein.

B) Barbell cycling

EMOM for 10 minutes of:
5 Touch and go power cleans @ 60%