Engine

20min AMRAP:

• 1300m Row
• 1300m Ski
• AMRAP: Assault Runner

REST 4MIN

15min AMRAP:

• 900m Row
• 900m Ski +AMRAP: Ass Runner

REST 4MIN

10min AMRAP:

• 450m Row
• 450m Ski
• AMRAP: Ass Run

REST 4MIN

5min AMRAP:

• 225m Row
• 225m Ski
• AMRAP: Ass

Liikeparina tgu istumaannousun kanssa.

ATPF WEEK 32 Day 3

STRENGTH (optional)
EMOM x5:

3 Front Squats @ 75–85% of 1RM clean

1 minute : 6 Power Cleans
2 minute : 10/8 Cal Bike
3 minute : 1 Rope / 3-5 Strict Pull-Ups
4 minute : 4 Devils Press
5 minute : 10-8 Cal Row
6 minute : 7-10 Burpees
7 minute : Rest

Mökkihöntsäilyä. Tempaukset lantio, pp, roikusta.

Every 10 minutes for 40 minutes (4 rounds):
15 DB deadlifts 30/20 lb
30 sit ups
40 alternating lunges
60/50 cal row or ski

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.

4 x 7 @ 3 min

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

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EMILIO ESQUEDA alla oleva tai perjantai

TALL CLEAN + FRONT SQUAT + RYTHM DIPS SPLIT JERK *jerk both side 2+2, 3 dips + 1 jerk - same speed an usually
3x[2+2+4]@30% jerk-%, rest btw sets 2min

CLEAN HIGH PULL from Above Knee *full foot + CLEAN Above Knee + RHYTHM DIP SPLIT JERK + SPLIT JERK *jerk both side, rhythm dip dplit jerk 3 dips + 1 jerk - same speed an usually
1+2+1+1@barbell, 3x[1+2+1+1]@60 jerk-% , rest btw sets 2min *example of rise 50-55%

RDL *sn grip
3x5@60%, sn-%, rest 2min

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SUPERSET: quality : 3 rounds, no shoes
10+10x 1-LEG GLUTE BRIDGE
5x BOX JUMPS
30sec BACK EXTENSION HOLD
20x CALF RAISE *bw

Skills

Metcon 2x 5min AMRAPit /3min tauko

A) 20 WB 17/20cal Row
B) 15 T2B 3x 15m Shuttlerun