Alternate A1/A2

A1. Bench press – 3 to 4 x 4-5 @ 80-84% (3 RIR on 1st set, then 1-2 RIR on the remaining sets), rest 1:00 before A2

A2. Strict chin-up – 3 to 4 x 4-5 @ 80-84% (3 RIR on 1st set, then 1-2 RIR on the remaining sets), rest 2:00-3:00 before A1

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

2 Rounds

10/side Xiao Pengs
30-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
3 Scapular swimmers (prone position)
+
3/side
Tall kneeling KB halo
Single arm KB hike clean
Single arm KB windmill
+
2 Rounds
5/side Elevated ankle lunges
5/side Cossack squats
5/side Tactical ankle rocks, alternating
+
(Positional breathing drills)*
5-10 Breaths lying on your front
5-10 Breaths hanging from a pull-up bar
5-10 Breaths on a handstand against a wall
5-10 Breaths at bottom of a squat

WU3×
Wrist circles ×10/10
Elbow circles×10/10
Seal swings×10
Arm circles×10/10
Good morning ×10
Kang squat ×5

A.1) Muscle snatch +ohs w/10.sec pause atg
2+1

B.1) Power snatch
60%×2 65%×2 70%×2 75%×2 70%×2

C.1) Power clean & Power jerk 2+1
60%×1 65%×1 70%×1 75%×1 70%×1

D.1) Back squat
60%×2 70%×2 80%×2 85%×2 90%×2 95%×1(×2)

LÄMMITTELY
Liikkuvuus
1 kierros
• AKK - jalan vienti ristiin yli - alhaalla lonkankoukistajan venytys
• Pakaravenytys + taaksetaivutus polviseisonnassa
• Pöytänosto - eteentaivutus
• Kyykky - käden avaus
• Eteentaivutus + kyykky

Lantionhallinta
2 kierrosta
• Vaaka + painon siirto käsissä
• Lankussa painon siirto
• Lantionnosto jalat korokkeella - toisen jalan irrotus
• Lankussa polven veto lantion alle (kumppari)

VOIMA
3-4 x 12, aikaraja 12min
A) Askelkyykky - valitse sopiva variaatio
B) Linkkari maassa tai roikkuen polvennostot

JÄÄHDYTTELY
Liikettä rangalle

Merkkaa treenin tulokseksi askelkyykyissä käytetyt lisäpainot

1:00 minute Machine of Choice (Easy pace)
:30 Second Wall Sit Hold into :30 Second Glute Bridge Hold
5/5 World’s Greatest Stretch
10 Med-Ball Front Squats + 10 Med-Ball Push Presses, Light Load
5 Barbell Kang Squats 20/15kg

---

Remember, to always complete your back squat sets each day before starting your front squats.
Rest as needed between the sets
Back squat
1*10 60%
1*8 65%
1*6 70%
1*6 75%
1*6 80%
then front squat
1*5 60%
1*5 70%
1*5 75%
1*5 75%

10-minute EMOM

1) 10-20 (cal) Row
2) 12 Overhead squats*

– Rest 2:00 –

10-minute EMOM
1) 10-20 (cal) Echo Bike
2) 30 Double-unders + Toes-to-bars in remaining time

– Rest 2:00 –

10-minute EMOM

1) 10-20 (cal) Ski Erg
2) 30 Double-unders + DB snatches, alt @ 22.5/15kg in remaining time

• Weight options. 70/47.5kg, 61/43kg

Pick a number of calories on each machine that allows you to be consistent through the entire EMOM. Aim to move fast (but with control) on the OHS, DUs, TTBs and DB snatches

Teams of 2
Every 4 mins x 3
30/25 cal row
20 Syncro Single Dumbell - Kettlebell Thruster 22,5/15kg 24/16kg
10 Syncro burpee

Every 4 mins x 3
30/25 cal row
20 Syncro T2b/ legraises
10 Syncro Devil press Single Dumbell-Kb

Every 4 mins x 3
30/25 cal row
20 Syncro Goblet squat Db - Kb
10 Syncro clapping push up (alt. Hands)

Snatch Dead Pull 5x3

Warm-up

3:00 Air bike / Echo Bike
* Build up pace each minute (easy/moderate/moderate-hard

+
2 rounds
10 Scapula push-ups
5 Inchworms
10 Tension swings
10 Plate squats*
* Hold a plate in front of your body w/ slightly bent elbows to work on depth and balance on your squat
+
2 rounds @ increasing pace
2 Wall walks
4 Chest-to-bar pull-ups
8 Box jump overs
12 (cal) Row
10 Wall balls
– Rest 0:30 between rounds –