half kneeling pallof press w. rotation 3x8/8

frontsquat 3x5 @rpe 8 T:41X0

Clean And Jerk

A) Build Up To Days Heavy 1RM

• C&J

B) E90SEC X9

Set 1-3: 1 C&J @90% from days max
Set 4-6: 2 C&J @80%
Set 7-9: 3 C&J @70%

Metcon

AMRAP 20:

10-20-30-40…etc

• Cal Row
• WB
• V-Up

Accessories

A) 3x Superset:

• 30m Backwards Sled Drag
• 10-15 Slider Hamstring Curl

*rest 3min between sets

B) 3-4x For Quality:

• 15/15 Weighted Calf Raise
• 10/10 KB Hip Flexor Raise

Clean And Jerk

A) Build Up To Days Heavy 1RM

• C&J

B) E90SEC X9

Set 1-3: 1 C&J @90% from days max
Set 4-6: 2 C&J @80%
Set 7-9: 3 C&J @70%

Metcon

AMRAP 20:

10-20-30-40…etc

• Cal Row
• T2B
• WB

Accessories

A) 3x Superset:

• 30m Backwards Sled Drag
• 10-15 Slider Hamstring Curl

*rest 3min between sets

B) 3-4x For Quality:

• 15/15 Weighted Calf Raise
• 10/10 KB Hip Flexor Raise

Engine

A) 2 Sets of:

• 1000m Assault Run

rest 90s after run
Into,

3 Rounds Of:

• 12 Cal Ski
• 10 Burpee Pull Up

rest 2min after 3 rounds before starting second set

Rest 5min After 2 Sets Of Part A

B) 2 Sets Of:

• 1000m Assault Run

-rest 90s after run*
Into,

3 Rounds Of:

• 12 Cal Row
• 15 Double DB Push Press @2x35lbs

rest 2min between sets

@70-80% Effort, ei pitäis tuntuu super pahalta

LÄMMITTELY
1 min laite jokaisen liikkeen välissä / 1 min liike
1. Kissa-lehmä
2. Kyykky käsien nostolla
3. Ylivienti päinmakuulla vk
4. Vuorojaloin lantionnosto

VOIMA
Kiertoharjoituksena 3 x 45s./25s.
1. Yhden jalan kyykky boksille oik.
2. Yhden jalan kyykky boksille vas.
3. Pull over vk
4. Vatsarutistus rullaten vk

AMRAP 8min
kahvakuulalla
10 x etuheilautus
10 x soutu etunojassa 1 kk
20 m farmers walk kuula toisessa kädessä

AF WEEK 24, Day 1

WEIGHTLIFTING (1/2):
Snatch Wave, lift every 75-90sec. Drop and go reps.
4 rounds:

1) 3 Power Snatch @ 64-68%
2) 1 Power Snatch + 1 Squat Snatch @ 74-78%
3) 1 Squat Snatch @ 84-88%

Target: solid lifts, no misses. You can add load round by round if
wanted or go with the same loading all rounds.

Treeni selviää salilla!

HBD Berni Partner WOD 😈
For time: 19 syncro burpee
92 cal airbike
34 wall ball
34 sit up
34 box step over
34 push up
34 air squat
34 KB swing @ 16kg
34 lunges
Then 1992m row

hip & spine mobility

plank + side plank TABATA

clamshell 4x6/6

copenhagen plank "3x20-25""/ side "

hip trust 4x5 @ rpe 6

1: 3 pull-ups + 6 push-ups + 9 air squats
2: 9 cal bike erg
3: 3+3 single arm devils presses
4: 9 cal row
5: max reps box jump-overs (0:45)
6: 9 cal bike erg
7: 8-10 burpees to target
8: rest