Power Clean & Jerk

A) WU 3-4x

• 5 Clean DL +5 High Hang Muscle clean + 5 FS Into, 3-5 seated box jump

B) E2MOM X10

• 2 Power Clean & Jerk (Build Up)

C) EMOM 5

• 5 Power Clean @moderate-heavyish (ykkösiä)

Front Squat

• 4x5 @75-80% *rest 3min between

Accessories

A) 3-4x Superset

• 15-20 Banded GHD Hip Ext.
• 10-15 Ring Push Up

*rest 2min between rounds

B) 3-4x Superset

• 45-60s SB Bearhug Hold
• 10-15 Ring Row (jalat korotettu)

rest 2min between rounds

Hyvää uutta vuotta !

2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
+
2 Rounds
5/side Elevated ankle lunges
5/side Cossack squats
5/side Tactical ankle rocks, alternating

4 rounds for quality

8 Ball Slams
6 Split jumps
4 Plyo Push-ups
2 Seated box jumps
400m Row @ RPE 2-3
D) Recovery circuit

4 rounds for quality

40/30 calorie Assault bike @ RPE 3-4
4 Bridge-ups
4 Shoulder rolls, alternate sides
40m Sled drag/push – light
8 e/side Half-kneeling bottom up KB press
8 Archer ring rows, alternating

3 Rounds, nasal (nose) breathing only (in + out)

30/20 calorie Echo Bike
20 Hand-to-hand Russian swings
10 Wall-Facing Handstand Hip Touches (slow and controlled)
5 High box jumps (challenging but safe height, step down, no jumping down)

2 rounds
10/side Xiao Pengs
5 Scapular pull-ups
8 Scapula push-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings
30 Speed rope steps
+
Barbell warm-up – 2-3 rounds @ empty barbell
3 Hang muscle clean
3 Strict press
3 Hang power clean
3 Push press
3 Power clean
3 Push jerks
3 Overhead squats
+
Build to workout weight for push jerk, OHS and PC
* Few short sets of toes-to-bars and DUs between sets
+
EMOM 3
10/7 (cal) BikeErg @ increasing pace (moderate to sprint at end)
+
@ workout weight
10/7 (cal) BikeErg
5 Push jerks
8 Toes-to-bars
5 Overhead squats
30 Double-unders
5 Power cleans

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

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

E5MOM x 3

10-30s L-hang
20-40s hs hold

• remaining time easy machine of your choice

1-2 Rounds
12 Reverse lunges, alt
8 Scapula push-ups
12 Box step ups, alt
8 Scapular pull-ups
4 Strict pull ups
8 Handstand shoulder shrugs
+
Practice your footlock (“1st bite”) on the rope
+
@ workout weight
10/7 (cal) Air bike
1 Rope climb
10/7 (cal) SkiErg
8 Box jump overs
10/7 (cal) Row
10 Wall balls