Voima 3 kierrosta
Takakyykky 4x v1-v0
Pystypunnerrus käsipainoilla 6+6

Metcon
Emom 9
1) 6-12 Seinäpallo
2) 4-6 Burpee viivajuoksua
3) 40s Kone

Week 5/18: 5/3/1 EMOM
10-8-6-4-2 reps:
• Strict Pull-up
• Bench Press
Start with 50% of 1RM for bench press and increase by 10% each round to finish around 90%.
Bench Press weights in the results.

10 min AMRAP:
• 2 Dumbbell Power Snatch 50/35#
• 2 Burpee Box Jump Overs 24/20”
• 4 Dumbbell Power Snatch 50/35#
• 4 Burpee Box Jump Overs 24/20”
• 6 Dumbbell Power Snatch 50/35#
• 6 Burpee Box Jump Overs 24/20”
… continue pattern until time is up.
Goal: complete the round of 14.

Farmers walk

3 x 20m @ challenging weight, rest 2:00 between sets

ATPF WEEK 35 Day 2

CONDITIONING:

For time:
11-9-7-5-3 TTB
50-40-30-20-10 DU

RPE 3-4, go by feel.
Target: can you go unbroken?

A)
3 rounds
6 tempo goblet squat (3”down, 3” up)
6 dead swing
30” plank hold

B)
4 rounds
3 single arm swing
3 single arm hang clean
3 single arm push press

C)
4 rounds
6 swing
6 high pull
3/3 single arm squat clean

D)
2 rounds
10/10 overhead march
16 leg lifts in bridge position

5 rounds:
1K Skillmill Run + 2K Assault Bike

Gymnastic & Strength

1) Skill

A) For 10-15min Practice Kipping Hspu / Strict Hspu / Box Hspu etc.

B) EMOM 12:

1) 40s DU
2) 1 Set of Box Hspu / Negative Hspu / Handstand Hold Against Wall
3) Rest

Gymnastic Strength

4 Rounds:

• 15-20 Parallette Push Up rest 60s
• 20-30s Chin Over Bar Hold rest 60s
• 20-30s Hangin L-Sit Hold rest 2min

Metcon

EMOM 30:

1) 15 Cal Row
2) 15-20 GHD
3) 8-10 Heavy DB Snatch (25-30kg)
4) 3-4 Wall Walk
5) Rest

Vauhtipunnerrus te-ote + vala + allepud 2+2+2
15,15,25,25

Tempaus pp + tempaus pa 1+1
29,31,32,34,35 jotaki pariki kertaa samalla painolla

Rive pp + rive pa + työntö 1+1+1
35,40,45,50

Etukyykky 2s stopila
5x3
35,45,55,55,55

E0,5MOM5 (10x)

Power clean + Split jerk