Deficit Deadlift 15-12-9-6 reps

15-12-9 Reps for Load
Clean-and-Jerks (unbroken)

Rest as needed between sets
Pick a single weight with which to complete all 3 rounds of the prescribed number of repetitions of Clean-and-Jerks, unbroken. Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.

Score is the single load used for all three unbroken sets.

EMOM for 3 rounds
16 DB snatches
16 DB good mornings
16 Reverse hypers on box
max Ring row hold
Rest

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

AF WEEK 8, Day 3

WEIGHTLIFTING:
E90sec x5:

3 Cluster @ 70-75% of 1RM. Drop and go.

Loading should be on the heavy side. Clusters with singles. Drive
hard with your legs!

*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
3x6@80% of last week RPE10, bs-%, rest btw sets 3-4min

SET A I 4 rounds
5x barbell hip thrust
8+8x banded plank hip flexion

SET B I 3 rounds
12x DKB front rack walking lunge alt.
8x banded hamstring curl
20-30s starfish side plank hold / per side

AMRAP4:
6x box jump
6x KB swing
6x v-up / tuckup

Rest 1

AMRAP4:
6x box step over
6x KB high pull
6x situp

Buukkaa paikkasi ja kaverisi tulee sinun mukana <3

( Mikäli olet jäsen ja wodit täynnä niin sopikaa keskenään kuka tulee kenenkin kanssa, Wodille mahtuu 14. Lähtökohtaisesti jokainen tulee jonkun kanssa )

ABS: EMOM for 4 rounds
1. 6-10 Dragon flags
2. 6-10 Ab-wheels
3. Plank hold (Add more weight for each round)
4. Rest

in 2 minutes window:

5 DB push-ups
10 hang DB snatch
max calories row

IGYG