12 min E2MOM:
• 1 Clean & Jerk
Each lift, try to increase the weight to finish as heavy as possible. Recommended percentages: 45%, 55%, 65%, 75%, 85%, 95% of 1RM.

1000 m Ski erg
50 wall balls (14/20lbs)
400 m run
30 DB snatches (15/22,5kg)
500 m row
30 box step over (15/22,5kg)
400 m run
30 m burpee broad jump

Emom 30 @ steady, repeatable pace
30-45 sec work / min
1. Ski
2. T2b
3. GHD
4. DU
5. Pull ups
6. Air squat

ATPF WEEK 33 Day 2

GYMNASTIC STRENGTH
E2MOM for 3 rounds

1) 10 Ring Row + 10sec Hold at the Top of Ring Row
2) 10 Ring Dip + 10sec Ring Support
3) 10 V-Up + 10sec Hollow Hold

RPE 4 Execute the hold right after the dynamic part. Maintain perfect form. Use a band or do dips between boxes to get 10 reps.

10 min AMRAP:
• 2 Russian Kettlebell Swings 70/53#
• 2 Burpee Pull-ups
• 4 Russian Kettlebell Swings 70/53#
• 4 Burpee Pull-ups
• 6 Russian Kettlebell Swings 70/53#
• 6 Burpee Pull-ups
…
Continue pattern until time is up.
Goal: finish round of 12s.

Holleyman would be 30 rounds for time:

• 5 WB 9/6 kg
• 3 HSPU
• 1 power clean 100/70 kg

But instead do an EXMOM for Y rounds. Pick X and Y.

3x 2 hang clean + 2 split jerk

Deadlift

4-3-2-1-2-3-4, as heavy as possible

Go every 2:30

3 rounds:

2k bike
3 rope climb
20 ghd
1k bike
6 wall walk
20 abmat sit ups

• taas idea, että hyvää tasaista tekemistä ja enemmän pk kun vk alueella

2x3@barbell, 2@up to 70%, 2@75%, 2@80%, 3x1@85%, sn-%, rest btw sets 2min