90 minutes @ HR Zone 1-2

You can use ergos as you like.

Warmup
8 min
EMOM5
2 clean pull + 2 muscle clean + 2 tall clean
Power Clean
Build up to heavy 1
TC 25 min
Accessory
Collect 4 min total time in handstand hold
- every break -
Hip raise 12/12
Pushup 20

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

3 Rounds for Time :

Row 500/450m
16 Dumbbell Snatch 22,5/15kg. Alternating

ATPF WEEK 32 Day 3

STRENGTH (optional)
EMOM x5:

3 Front Squats @ 75–85% of 1RM clean

Emom32 = 4rds:

1: 40m farmers carry
2: 12 mountain climbers
3: 12 plate gtoh
4: rest
5: 6 plate thruster
6: mb/wb to shoulder
7: 6 cal echo
8: rest

ATPF WEEK 32 Day 3

WEIGHTLIFTING
E90sec x7:
2x Squat Clean + 1x Front Squat

Work up to a heavy set of the day. Squat Cleans are drop and go.

For time:

30 burpees
20 wall ball @9/6kg
40m sled push* @moderate heavy
20 chest to bar / pull ups / ring rows

20 burpees
20 wall ball @9/6kg
40m sled push
15 chest to bar / pull ups / ring rows

10 burpees
20 wall ball @9/6kg
40m sled push
10 chest to bar / pull ups / ring rows

• jossei ole kelkkaa: 20 kb swing @32/24kg

Vauhtipunnerrus+tempaus allepunnerrus+allepudotus 2+2+2
15,25,27,29

Tempaus ykkösiä
25,29,32,34,35

Työntöveto+rive+työntö 2x2+2+1 sitten 1+1+1
35,40
45,49,52,54

Rive+etukyykky 2s stopilla 5 x 1+3
45,45,45,47,49

In Teams of 2- for time- I go U Go

3 rounds of
30 T2B
40 Wall Ball
30 Double KB/DB Push Press @24/16

70 Cal Row/Ski/Bike

2 rounds of
30 T2B
40 Wall Ball
30 Double KB/DB Dead Power Clean @24/16

70 cal Row/Ski/Bike

1 rounds of
30 T2B
40 Wall Ball
30 Double KB/DB FSQ @24/16

Tc:40’