1-2km Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

Metcon, 5 kierroksesta 7 Boksille nousua
Paino 7,5 kg

Snatch**

A) Build Up To Days Heavy

• 1 Squat Snatch + 1 Hang Squat Snatch

B) 45s on/1:15 Off X4:

AMRAP: Squat Snatch @50kg

Back Squat

4 Sets Of:

• 8 Reps Performed as (4 reps of 1 & a quarter BS + 4 Normal BS)

*RIR 1-2
*Rest 3min between sets

Accessory

A) 3-4 Rounds For Quality:

• 20-30m Backwards Sled Drag
• 45/45s Copenhagen Plank

B) 3-4 Rounds For Quality:

• 10-15 Bent Over BB Row
• 10-15 Banded Face Pull

For time 100 rounds :

1 Burpee
2 Air Squat
3 Push-Ups
4 Reverse Lunges

Time Cap 40:00

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

Run 800m
Circuit training
3 min each station
tire flips
ammo can lifts
burpees
600m run
russian twists
mountain climbers
run 800m back

2-3 rounds @ steady pace

5 Windmills e/side
5:00 Assault bike
5/side Single-arm ring row
5:00 SkiErg
5 e/side Curtsy to half-shoot
5:00 Row
5 Jefferson curls – KB or empty barbell

W/U –
10 Passovers w/ PVC
Did not do rest of warmup to rest Achilles

Strength / Skill –
Pull Ups
Strict – Max Amount = 7
Kipping – Max Amount = 6
Weighted – Max Weight for 3 Reps = 10 lb for 2 reps

WOD – 1 Min Max Push Ups then
Immediately start 5 Min AMRAP
20 Slam Balls (sub situps)
1 Rope Climb
Rest 2 Min
5 Min AMRAP
20 Wall Balls w/ Slam Ball (sub GHD)
1 Rope Climb
Immediately start 1 Min Max Push Ups

77+5

Worked on clean and jerk complex for competition. did 95 3 times

Warmup
500m row
3 rds
10 goodmornings (35)
10 GHD back extensions
10 med ball cleans (14)

Donny
21-15-9-9-15-21
Deadlift (135)
Burpees

15:04 Rx

ATPF WEEK 33 Day 1

CONDITIONING:
3xAMRAP 4’ with 4min rest between

A: AMRAP 4’: 9 Snatch, 12 TTB @ 60-65% of A
B: AMRAP 4’: 6 Snatch, 9 C2B or Pull-Up @ 70-75%
C: AMRAP 4’: 3 Snatch, 6 Bar Muscle-Up @ 80-85%

Overall RPE 4-5.Hit these intervals hard, but not all out.

Snatches can be power and/or squat.

Scaling: Decrease loading Use a rep scheme of:
A) 9+9 B) 6+6 C) 3+3
Use a progressive movement model: jumping pull-up→ pull-up→C2B→Jumping Bar MU→ Bar MU