Front Squat
• 5 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 85% of 1RM
Rest 1-2 min between sets.

15 min AMRAP:
• 10 cal Ski Erg
• 10 Dumbbell Bench Press 50/35# (2)
• 10 Dumbbell Goblet Squats 50/35# (1)
• 10 Handstand Push-ups

No ski erg? Substitute 10 cal Row or 10 DB Bent-over Rows 50/35# with 2 DB or 5 DB Bent-over Rows 50/35# per arm with 1 DB. Bench press is 2 DB; Goblet squat is 1 DB. Goal: 6 rounds.

2 Rounds
5/side Xiao Pengs
20-second hang from a bar w/ ribs locked down taking deep breaths
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)

Our classic clean and jerk warm-up:
3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Triangle Mod

EMOM 48:

1: ''x'' Cal Echo
2: ''x'' Cal Row
3: ''x'' Cal Ski
4: Rest

*Calories done in waves:

Rounds: 1,4,7 and 10: 9 Cals on each station
Rounds: 2,5,8 and 11: 11 Cals on each station
Rounds: 3,6,9 and 12: 12 Cals on each station

Clean

A) EMOM 12-14:

• 1 Squat Clean (Build Up)

B) Clean Pull

-3x1 @110-120%

C) Lifting Metcon

3x3min on/2min off:

• 15 Cal BikeErg
• 25 GHD
• AMRAP: Squat Clean

1st round: 50kg
2nd: 60kg
3rd: 70kg

accessories

A) 3-4 Rounds:

• 20-30s Chin Over Bar Hold rest 45s
• 10 Ring Push Up + 30-45s Ring Plank Hold Rest 45s
• 10 Ring Face Pull

B) 3-4 Rounds For Quality:

• 20/20m KB Mixed Rack Front Carry
• 20/20m Heavy KB Suitcase Carry
• Free HS Hold (accumulate 45-60s)

AMRAP 5

10m Handstand walk
1 Rope climb

Intent. Accumulate excellent repetitions of HSW and rope climb. This is a common movement combo where fatigue accumulates quickly. Be intentional with your breaks in-between with the aim of keeping a steady pace for the whole 5-minutes.

Snatch

A) Build up to days heavy:

• 1 Squat Snatch + 1 Hang Squat Snatch

B) 4x1min On/1min Off:

• AMRAP: Squat Snatch

1st round: 45kg
2nd: 50kg
3rd: 55kg
4th: 60kg

Back Squat

• 5x2 *rest 3min between sets

Metcon

2-2-2-3min on/1:30 Off:

• 4 Wall Walk
• 15m DB farmers Lunge (2x35lbs)
• AMRAP: BBJO

Workout stops when 50 BBJO reps done, or last interval ends.

Accessories

A) 3-4x For Quality:

• 8/8 Front Foot Elevated Drop Lunge (2x DB farmer)
• 10-15 Slider Hamstring Curl

B) 3-4x For Quality:

• 10/10 DB Bent Over Row
• 10-15 DB Seated Lateral Raise**

Ylöstyönnön allepudotusta päkiältä ja tasajalalta molemmat jalat vuorotellen eessä kolmosia
15-19kg

Vauhtipunnerrus saksiasennossa molemmat jalat kolmosia
15-25kg

Ylöstyöntö saksiasennosta molemmat jalat kolmosia
25,30

Rive lantiolta + rive + työntö
30,35,40,45,49,51

1 voimat. + 2 allepud.
15,25,27

Temp lantio + tempaus
27,29,31,34

Thruster kolmosia
25,30,35,40,44,46

5 rounds:
2 min on / 1 min off

10 cal echo bike
15 kb swings
12 wall balls

X2GT

ATPF WEEK 30 Day 1

ACCESSORY (optional)

1-3 rounds, go by feel:

1) 20m + 20m single arm KB OH Carry
2) 12-20 KB Drag in Top of Push-Up

Target: work those shoulders with perfect form.