• 1 squat snatch Build to heavy

Bench Press + Weighted Pull-ups
• 3 sets of 3 reps at 75% of 1RM
• 4 sets of 2 reps at 85% of 1RM
Superset: perform bench press reps then immediately perform pull-ups each set.
Pull-up weights in the comments.

Bench press 5,3,3

3rnd

10 Back lateral raises
10 Shoulder lateral raises
10 Front lateral raises

3 rounds for time:
• 500 m Row
• 5 Power Clean 135/95#
• 5 Front Squats 135/95#
• 15 Bar Over Burpee
• 20 Abmat Sit-ups
Goal: < 15 min.

ATPF WEEK 30 Day 1

ACCESSORY (optional)

1-3 rounds, go by feel:

1) 20m + 20m single arm KB OH Carry
2) 12-20 KB Drag in Top of Push-Up

Target: work those shoulders with perfect form.

10 min Alternating EMOM:
• Even min: 2 Shoulder Press
• Odd min: 2 Deadlifts
Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Start with 40% of 1RM for each and increase by 10% each round to finish around 80%.
Shoulder Press weights in the comments.

1) E3:00 x4:
12 sumo maastaveto @hevi kuula(t)
6 tiukka leuka/matala rengas/tanko räkissä

2) emom12:
1: :40s reipas laite
2: 12 farmarimave @2x kuulat
3: 12 kulmasoutu @2x kässärit
4: 12 linkkari

5 reps at 60%
5 reps at 70%
5 reps at 80%

In every 5min x 5 sets
30 DU / 60 SU
20 wall ball
10/10m suitcase carry @32/24kg
5 C2B

AFAP, score is fastest set