3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Ei ohjattuja tunteja. Alakerran OpenGym toimii kisojen lämmittelly alueena.

4rounds:
KB lunges walk 30m 32kg
DL 6x125kg
Situps 20
SU 100

Tc20min

For time

• 1 minute of wall-ball shots
• 1 minute of sumo deadlift high pulls
• 1 minute of box jumps
• 1 minute of push presses
• 1 minute of rowing calories
• Rest 1 minute

♀ 14-lb medicine ball to 9 feet, 55-lb barbell, 20-inch box
♂ 20-lb medicine ball to 10 feet, 75-lb barbell, 20-inch box

5 min ergoa, 10 kyykkyä, 20 vatsalihasta, 1 min lankutus 10 boxihyppyä

80 Calories Bike Erg
80 Deadlifts
60 Bar Over Burpees
40 Pull-Ups
20 Front Squat
10 Wall Walks
20 Front Squat
40 Pull-Ups
60 Bar Over Burpees
80 Deadlifts
80 Calories Bike Erg

TC45

ATPF WEEK 33 Day 1

WEIGHTLIFTING (1/1):
E90sec x7:
Power Snatch + Squat Snatch
DnG. Work up to a heavy double of the day.

Deadlift

6 x 4 @ 75%+

Go Every 3:00

EMOM x 35 (7 rounds)

Min 1: 11 Cal Echo bike
Min 2: 9 Thrusters + 35 DU
Min 3: 11 Cal Echo bike
Min 4: 8 Sumo deadlift high pulls + 7 Lateral burpees over the bar
Min 5: Rest

*thruster + dl high pull @30kg