OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 ATYs w/Light Weight
10 SLOW Arm Haulers
1:00 Foam Roll or Couch Stretch
-Rest as Needed b/t Sets-

3 kierrosta, aikaraja 30min:

Kaverin kanssa kaikki muut toistot puoliksi, paitsi laite samaan aikaan.
400m fillari/200m soutu/200m hiihto
20 rengassoutu
30 punnerrus
40 istumaannousu
50 askelkyykky paikalla
400m fillari/200m soutu
-lepo 1:30-

TRICEPS/NARROW BENCH PRESS + PUSH JERK IN SNATCH
5× 5+5@light weight *RPE6-7, 3-4 reps left, rest btw sets 2-3min

*tee PUSH JERK IN SNATCH heti PENKIN perään
*jos ei liikkuvuus anna tehdä kyykyssä tee seisten SNATCH PUSH JERK

ATPF WEEK 35 Day 3

CONDITIONING:

For time:

A: 9 Burpee Bar Muscle-Up, 21 Thruster, 30/24cal Echo

Rest 5’

B: 15 Burpee Pull-Up, 15 Thruster, 30/24cal Echo

Rest 5’

C: 21 Burpee to Target, 9 Thruster, 30/24cal Echo

Overall RPE 4-5/5.

With very heavy breathing, gasping for air.
Target: hit these intervals hard! Can you go unbroken with the barbell work? No mercy with the Echo.
Add load to each interval.

Rxd: 40/30kg-45/32kg-50/35kg, Masters: 35/25kg-40/30kg-45/32kg Advanced: 40/30kg-50/35kg-60/40kg

1: 0:45 max reps burpees
2: 0:45 max reps box jumps

Kipping pull-up and T2B technique

---

EMOM20
1. Row x 45s
2. 30s x kipping / jumping pull-ups
3. Row x 30s faster than 45s row pace
4. 14 KB's front rack walking lunges
5. 30s x T2B's / kipping leg raises

3 Rounds of:
4/side (each way) Xiao Pengs
4-6/side Tall-kneeling KB halos
:30 hang from a bar w/ ribs locked down
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)

EMOM15:
1) 14/10 cal row or ski
2) 10 box jump @ 50/60cm
3) 15 abmat situp
4) 6-8 DKB hang c & j @ 2x12/16kg
5) rest
*scale: 12/9 cal
RPE 3.0-3.5

Warm-up
3:00 BikeErg @ easy
+
2 Rounds
16m Walking lunge (bodyweight, long steps)
12 Tuck ups / V-ups
8 Box jump/step downs
+
2 Rounds
5 Scapular push-ups
5 Scapular pull-ups
5 Tension swings (sponge/block between feet)
3-5 Pike compression slides
+
Build to workout weight for DB snatches/walking lunges
* Few short (3-5 reps) sets of toes-to-bars and burpee box jump overs between sets
+
@ workout weight/pace
12/8 (cal) BikeErg
6 DB snatches
6 Toes-to-bars
12/8 (cal) BikeErg
6m DB walking lunge
6 Burpee box jump overs