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

SET A | 3 rounds:
8+8 1-leg BB deadlift
8+8 banded clamshell R+L

SET B | 3 rounds:
8+8 curtsy box step down
8+8 copenhagen plank lift

AMRAP10: (Ygig)
8 DB hang clean
4 up down
8 DB squat clean
4 burpee
30s flutter kicks (synchro)

4xEMOM5 1min rest btw emoms

A) SHSPU

1. X

2. X+1-3

3. X+2-6

4. X+1-3

5. X

B) HSPU
1. X

2. X+3-6
3. X+6-8
4. X+3-6
5. X

C) Wall walk

1. X

2. X+1-2

3. X+2-4

4. X+1-2

5. X

D) Handstand hold
1. X

2. X+5-10s
3. X+10-20s
4. X+5-10s
5. X

10 Rounds, E1:00-1:30

5 Hang squat snatches (UB)

You can build the weight up (ONLY if moving well) OR stay at the same weight
Intent. Improve your barbell cycling efficiency and stamina.
Starting Weight. 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs). 35/25kg (75/55lbs) or 30/20kg (65/45lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to do each set unbroken with quality repetitions. Start with a lighter load and build up IF moving well.

ATPF WEEK 35 Day 3

Finisher:

10-1
Lateral Raise
Biceps Curl
French Press

Go for the pump!

Handstand Circuit

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-sec)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-sec)
0:20-0:30 Wall facing flutters
0:20-0:30 Sideways wall handstand
2-3 Handstand pivots

Threshold Run

• 1.5km Z2 Warm Up Into,

6 Sets Of:

• 5min Run (VK)
• 1min Walk Between

Cool Down:
- 1.5km Z2

Warm-up

1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
3) SkiErg
+
1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
1:00/side Front Rack mobility drill
8 Scapula push-ups
+
Build to workout weight for DB shoulder to overheads
* Practice few short sets of double-unders as you build up
+
@ workout weight
35 Double-unders
20/15 (cal) Row
10 DB shoulder to overheads
10 (cal) SkiErg

Complete as many meters as possible in 20 minutes of

• Farmers carry with 53-lb kettlebells for females and 70-lb kettlebells for males

Stimulus and Strategy
Today’s workout is both a mental and physical grind. There is not much to this effort — grab a pair of kettlebells and get to work. Consider a work-to-rest strategy. Whether it is moving for a certain distance before putting the weight down or moving for a certain amount of time, both are good plans of attack and will keep you engaged for 20 minutes.

TEKNIIKKA
Heilautus
Rive
Työntö / vauhtipunnerrus
Maljakyykky
Gorilla soutu

20 min HIIT/INTERVALLI 40sek/20sek
4 kierrosta
- Am. Heiluri
- Rive+työntö
- Maljakyykky
- Gorilla soutu
- Vatsarutistus