WU 1 3 x 3mi:
Ergo

WU 2 30/30 x 8, 2 rnd:
1) Y-pull+ press btn
2) banded external rotation
3) wall Angel
4) lapaveto

Every 2min x 5:
Bench press 8-8-6-6-4

Every 1,5min x 12:
1) 10-12 biceps curl
2) 8-12 Z-press
3) 15-20 push up knee down
4) 10-15 banded triceps push down

Snatch

A) WU 3-4x

• 5 Snatch Pull + 5 High Hang Muscle Snatch + 5 Snatch Drop (empty BB)

• 3-5 Double DB Squat Jump (light)

B) Build to days heavy 1RM Squat Clean

C) E2MOM X5:

• 8 Cal Echo
• 1 Squat Snatch @85-90% from days 1rm

Front Squat

• 2x3 @80-85%
• 3x1 @90%+

*rest 3min between sets

Metcon

AMRAP 10:

• 9 Thruster @30kg
• 6 Cal Ski
• 4 Wall Walk

Accessories

A) 4 Rounds For Quality:

• 10/10 KB Gorilla Row
• 10-15 Lu Raise (2x plate)

B) 4 Rounds For Quality:

• 10-15 Banded Face Pull
• 10-15 KB Front Raise

ATPF WEEK 32 Day 3

CONDITIONING
For time:
15-10-5-Ball Clean (ground to shoulder)

30-20-10 TTB

Target: sub 8min. TC: 12min

Men: 50-80kg.
Women 35-50kg.

Work with what you got! D-Ball/Sandbag should be on the heavier side. 15 first cleans sub 90sec.

Tailoring Options:
D-Ball/Sandbag→ Hang Power Clean

Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 96% of 1RM

Snatch
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 96% of 1RM

Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00, partners each perform 10 burpees together.

Scaled WOD
On a 30:00 clock with a partner:
Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00, partners each perform 3 burpees together.

200 Mayhem
Team of 4, 2 doing in sync, 2 resting

200 wall ball
200 sit-up
200 alternating DB snatch
200 push-up
200 pull-up
200 ground to overhead

In pairs, 12 min AMRAP

5 Thruster
5 Deadlift
5 Front squat
5 Lateral burpee over bar

2 rounds of:

400m run
10 power clean @45 kg
20 pull-up

TC: 12 min

E3MOM

Deadlift
10-10-10 reps

3+ RIR