8 min AMRAP
8 touch and go clean and jerks 50/35kg
8 pistol squats

1:30/1:00/0:30 of each @ increasing pace
1) Row
2) Run
+
2 Rounds
5 Inchworms
5 Scapular pull-ups
+
2 rounds
8 Hip hinge abductions
8 Scapula push-ups
8 Tension swings
8 Handstand shoulder shrugs
+
2 rounds
5-10 Scapular rolls
5/side Single-leg DB snatch
5 Kneeling jumps
+
Build to workout weight for DB snatches
* Practise sets of chest-to-bars, Box jump overs, and HSPUs between sets
+
@ workout weight
200m Run
4 DB snatches
6 Chest-to-bar pull-ups
12/8 (cal) Row
8 Box jump overs
4 Handstand push-ups

Ei wodeja!

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

Front squat 5 RM (from ground), then 3x3 @ same weight

For time

• 3 ring muscle-ups
• 6 right-arm kettlebell snatches
• 6 left-arm kettlebell snatches
• 9 GHD sit-ups

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Hang power snatch 5x3
Squat snatch+2ohs 6sets
DB row 4x10

Snatch

A) E90SEC X4

• 1 Squat Snatch @90%

B) E90SEC X4

• 2 Squat Snatch @80%

C) E90SEC X4

• 3 Squat Snatch @70%

Back Squat

E3MOM X4:

• 2 Back Squat (1s pause bottom) *RIR 1

Metcon

3 Rounds For Time:

• 5 Rope Climb
• 50 DU
• 5 Wall Walk

Accessory

A) Rope Pull Ups:

4 Sets:

• 4-6 Rope Pull Up (R above)

*rest 60s

• 4-6 Rope Pull Up (L above)

*rest 60s

B) EMOM 12:

1: 45s Amrap Push Up
2: Max Reps Strict Press (15kg barbell) cap 45s
3: Rest

ATPF WEEK 34 Day 3

BODYBUILDING E150sec for 4 rounds (30min total)

1) 10-12 Seal Row and 10-12 Ring Row
2) 10-12 DB Bench Press + 10-12 Push-Up
3) 10-12 Goblet Cyclist Squat and 10-12 Reverse Lunge

These are supersets. Goal is to get a solid pump! Choose loadings and movement models you can finish 10+ reps on the second movement.

45-60min Z2 Bike

Fiiliksen mukaan mutta tähtää minimi 45min, ja että sykkeet pysyy hyvänä Pk alueella