ATPF WEEK 32 Day 2

CONDITIONING
For time:

3k Run
30 Burpee Pull-Up
2k Run
20 Burpee Pull-Up
1k Run
10 Burpee Pul-Up

RPE 4-5.
Target: sub 37min. Time cap 60min.

This is our longest metcon of the week. Push the pace with the runs and be consistent with your burpee pull-ups. Strong finish in the last run.

Tailoring Options:
Run: go for 2k-1,5k-1k
Burpee Pull-Up→ Low bar burpee pull-up

2min rest
60-70-80%

Strict T2B 6x5

Strict ring dip 6x5

Barbell bent over row 6x5

3 sec pause at the bottom

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