20 wallball
10 alt DB snatch
10 burpee over line

6 min on, 1 min off for total of 6 rounds (2 each):

A.
Ski for calories

B.
10 DB thrusters
6 T2B
50 double unders

C.
15/12 cal bike
10 DB power cleans
8 box jump overs (24”/20”)

2-3sets:

6-8 ring dip (2s pause)
8+8 Db row
40+40m s.a farmer carry

BANDED RING DIPS IF NEEDED

Alkulämppä leikki
Reaktiopeli

Mobility

Harjoitellaan tempausta

WOD YGIG 10min
200/400m Koneella
10 Boxihyppyä
12 KP-tempausta

1: 12 burpees
2: 10 american swings
3: 15 sit-ups
4: MAX reps wall walks
5: rest

Back: 3 rounds of:
15 KB swings
10+10 KB side bends
30 alternating DB snatches
20 DB Russian twists
15 Reverse hypers
Rest

AF WEEK 38, Day 3

WEIGHTLIFTING (2/3):
E90-120sec x9:

Hang Squat Clean + Jerk

3 sets @ 72–75%
3 sets @ 75–80%
3 sets @ 80–85%

Target: Build confidence in the receiving position. Drive aggressively out of the squat and finish with a solid jerk. Increase the load only if both lifts remain technically sound.

5 sets:
2 Back Squats @85%
- After each set 10 KBS (RU) 32/24kg
- Rest 2-3min btw sets

AMRAP 20
Bike 2k
50m Burpee Broad Jumps
30 Wallballs

rest 5:00

AMRAP 20
Row 1k
50 Amrican Swings
30 Box Step Overs with DB's

8xmave
6xrive
4xtyöntö
2xyleisliike tangon yli
10min 8kierrosta +9kierrokselta mave,rive
30kg tanko