ATPF WEEK 30 Day 1

CONDITIONING
For time:
40/30cal Bike
20 OHS 40/30kg
15 Bar over Burpee
20 OHS
40/30cal Bike

RPE 4-5. Target: sub 8min. TC 11min.

Can you go unbroken?

Rxd: 40/30kg. Masters: 35/25kg.

Tailoring Options: Bike→ Row or Echo OHS→ elevate heels to get full range of motion.

2 rounds
5 Deck squats
8 KB hike cleans
8 V-ups
30 Speed rope
+
Build to workout weight for DB movements
* Practice few sets of the other movements in-between
+
@ workout weight
100m Run
3 DB Devils presses
5 Chest-to-bar pull ups
20 Double-unders
4 DB Front squats
4-6 Toes-to-bars

AMRAP3
4 power snatch @40 kg
4 high box jump

AMRAP3
4 power snatch @40 kg
4 high box jump

AMRAP3
20 burpee over bar
Remaining time max calories echo bike

Hang squat snatch

3x3 hang squat snatch @73-77%
3x2 hang squat snatch @80-85%
3x1 hang squat snatch @85-95%

3-4 rounds

3 wall walk
6 power snatch @40 kg
7 cal echo bike
6 power snatch @40 kg
3 wall walk

Rest 2 min

Back squat

5-4-3-3

Hang squat snatch

Warmup 3-4 sets
1 snatch deadlift + 1 hang snatch pull + 2 hang snatch

3x3 hang squat snatch @75-80%
3x2 hang squat snatch @85%
3x1 hang squat snatch @find heavy rep

Strides

3–4 x 15s @ 90% effort

– Walk down for recovery –

3 kierrosta
A) 8x lantionnosto (steppilaudalla)
B) 6 maljakyykky
C) 8 askelkyykkyä

Back squat
3sets
4back squats 70% oma maximi

1sets
To failure 50% oma maximi