6 rounds for time:
• 5 Power Snatches 115/75#
• 5 Bar-Facing Burpees
• 5 Bar Muscle Ups
• 5 Burpees to Target (pull-up bar)
Goal: 15 min.

LÄMMITTELY
3 kierrosta
1min ergo (vaihtuva)
10 askelkyykky taakse, vuorojaloin
10 gorilla row (kevyt)
5+5 tuulimylly (kahvakuulalla)

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HARJOITUS (Peruskestävyys, 60-70%/HR max, vauhtikestävyys, 70-85%/HR max)

6x6min ergo, 30min lepo kierrosten välillä

2min damper 2-3
2min damper 4-6
2min damper 7-9

*Harjoituksessa intensiteettiä muutetaan nyt damperia säätämällä, joten pyri pitämään frekvenssi melko samana koko harjoituksen ajan.

Power Clean & Jerk

A) WU 3-4x For Quality:

• 8/8 DB Windmill
• 8/8 Cossack Squat
• 3-5 Seated Box Jump

B) EMOM 5:

• 3 P.C & Jerk

@70-75%
Into,

EMOM 5:

• 2 P.C & Jerk

@80-85%
Into,

EMOM 5:

• 1 P.C & Jerk

@85%+

Back Squat

• 2x3 @80-85%
• 3x1 @90%+

*rest 3min between

Metcon

WFP Event 3 Modified
For Time:

• 32 Cal Row
• 30 Toes to Bar
• 20 Heavy DB Snatch @25kg
• 30 GHD
• 32 Cal Echo

For time
200 Du
150 Wall Ball 6/9kg
100 cal row
50 T2B

TC 12min

ATPF WEEK 35 Day 2

STRENGTH:
2-3 rounds, rest as needed between:

1) 4-10 Deep Strict Ring Dip
2) 8-10 KB/DB Seal Row

RIR 2

ACCESSORY:
1-2 sets:

12-15 Pull-Over (good stretch at the bottom)

RIR 2-3

6 rnds for time:
3 thruster @30/40kg
6 push press
9m tiger walk
"30" rest

Jaa päivän treenit kahteen osaan miten parhaaks näät. Kuitenki edes pieni tauko välissä.

LIFTING

A) WU

E3MOM X5:

• 1 Snatch Pull + 2 Hang Power Snatch (Build Up)
• 2-3 Seated Box Jump

B) E2MOM X9

Set 1-3: 3 Power Snatch (DnG) @70-75%
Set 4-6: 2 Power Snatch @75-80%
Set 7-9: 1 Power Snatch @80+

*jos tuntuu kevyeltä niin ota pari lisää.

C) Snatch Pull 4x2 @110-120% from 1RM

D) SQUATS

Back Squat:

1x8 @65kg
1x8 @70kg
1x6 @80kg
1x6 @85kg

METCON

AMRAP 20:

• 7.5m OH Lunge
• 8 Bar Facing Burpee
• 7.5m OH Lunge
• 8-10-12-14 etc. C2B (joka kierros 2 toistoo lisää)

Load: 25kg (Barbell)

ACCESSORIES

A) 3-4 ROUNDS FOR QUALITY

• 30-45s KB Fr. Carry
• 10-20 Hanging Knee Tuck
• 20-30 Russian Twist

*Rest as needed

B) 3-4 ROUNDS FOR QUALITY

• 30 Banded Tricep Ext.
• Max reps: narrow push up (1-2 RIR)

AF WEEK 37, Day 1

CONDITIONING:
For time:

30/24cal Row
30 Wallball
30/24cal Row

RPE 4.
Wallballs unbroken.

From 0:00 min to 10:00:
1917 m row or ski or 7 min bike for calories

From 10:00 to 25:00:
Complete as many rounds as possible:
20 med ball cleans 9/6 kg
40 sit ups
60 double unders

From 30:00 to 40:00:
107 walking lunges