DEADLIFT 8-6-4-2

Between each set:
- 20m/20m KB Suitcase carry
- 15-20 V-Up

For time

• 800-meter run
• 30 burpee bar muscle-ups
• 800-meter run

EMOM16
- Russian heiluri x 12-15 (raskaalla kuulalla)
- Rive + Työntö/vp x 8 (4+4)
- Maljakyykky 2sek pidolla x 10
- Renegade row punnerrukselle x 8-10 (kaksi kuulaa)

AMRAP20
- Am. Heiluri x 15
- Askelkyykky taakse, kuula sarviote x 10
- Punnerrus x 10 (kuulan päällä tai ilman)
- High pull + tempaus x 8 (4+4)
- Paikallaan marssi, kuula salkkuotteessa 30-40 sek

FINISHER 3kierr. ilman taukoa
- Heiluri 20sek
- Maljakyykkypito 20sek
- Vuorikiipeilijä 20sek

AF WEEK 40, Day 2

ACCESSORY:
1-2 rounds, go by feel:

1) 10 Snow Angel
2) 8+8 KB Halo (tall kneeling if wanted)

RPE 3. Target: move well, feel good.

2 rounds

8 Air squats
8 Empty bar good mornings
8 Empty bar front squats
8 Empty bar push presses
8 Burpees, step up if needed
+
Build to workout weight for power clean and jerk
* Practise few short sets of WBs and Burpee box jump overs between weights
+
2 rounds @ workout weight
200m Run / 500m BikeErg
9 Wall balls
6 Burpee box jump overs
3 Power clean and jerks

A Warm-Up WOD

3 Rounds:
30-Second Plank Hold
10 Lunges (5 per leg)
10 Dumbbell Deadlifts (light weight)
5 Burpees

Write dumbbell weight in comments

3 RFT

10 Push Ups
15 Dumbbell Front Squats
20 Dumbbell Russian Twists (10 per side)
15 Dumbbell Overhead Lunges
10 Burpees
1-Minute Plank Hold

Write dumbbell weight in comments

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

5 RFT

10 Power Cleans
8 Front Squats
6 Push Jerks
200m Run

Weight 50/30 Kg

LÄMMITTELY
- Tekniikkatikkaat
- Reaktiopelit

TIIMITREENI
2024 m soutu / hiihto
72 x wall ball
72 x etuheilautus
72 x istumaannousu pallolla
72 x slam ball olan yli
72 x synk. air squat

Timecap 35min