A)

3 rounds

• 500m run
• 20m heavy sled push
• 250m ski
• 20m sb walking lunges

Rest 2 min

B)

3 rounds

• 500m run
• 20 x thrusters
• 250m row
• 60m farmer’s carry

tc 20min each

muscle snatch + hip power snatch practice

7' EMOM 5 power snatch @ rpe 7

15 min run

8 pullups

4 rds
2 deadlift
2 squat cleans
1 snatch
2 overhead squats
used 30kg

Deadlift

10-8-6-4-2

*nouseva paino
*rest 3min between sets

Metcon

4x4min on/2min Off:
Alternating A&B

A)
- 9 Thruster @42.5kg
- 6 Cal Ski
- 3 Wall Walk

B)
- 6 Burpee Pull Up
- 30 DU/SU
- 15 V-Up

Accessories

A) 4 Rounds For Quality:

• 10/10 KB Gorilla Row
• 10-15 Lu Raise (2x plate)

B) 4 Rounds For Quality:

• 10-15 Banded Face Pull
• 10-15 KB Front Raise

20 min AMRAP

20 walking lunges w/10kg plate overhead
15 deadlifts 60kg (132lb)
10 v-ups
30 jumping jacks
4+35

3x

A) Kumppari tolpassa +DB sivunosto
B) Double DB etunosto
C) Double DB sivunosto
D) Double DB alt. etu/risti nosto
E) Double bench sivu+etunosto

Alternate A1/A2

A1. Bench press – 4 x 6-8 @ 76+%1RM, rest 1:00 before A2

A2. Single arm DB row – 3 to 4 x 8-12/side @ RPE 8 (2 RIR), rest 2:00 before A1

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.

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

1:00 on/ :15 off x4
1: machine
2: cindy
3: shuttle run
4: 20 r.twist + max oh straight leg sit-up

*cindy=
5 pull up or ring row (3)
10 push up (6)
15 air squat (9)