2 Rounds
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
10 Air squats
+
2 Rounds
8/side Xiao Pengs (both forwards and backwards)
0:30 hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
10 Scapula push-ups
+
Build to workout weight for the overhead squat and hang power snatch
* Practise sets of burpees over the rower, shuttle run turns and burpee pull-ups between sets
+
@ workout weight
14/12 (cal) Row
8 Burpees over the rower
4 Hang power snatches
6 Overhead squats
4 Shuttle runs
2 Burpee pull-ups

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

Press sbatch

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

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)
+
EMOM 6 (0:45 work / 0:15 transition) @ workout pace
1) Row
2) Run
3) Air bike

Bar MU drills – 2 to 3 rounds of:
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip extension)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps
+
Thruster warm-up – 2 @ empty barbell
3 Hang muscle clean
3 Strict press
3 Hang power clean
3 Front squats
3 Push press
3 Thrusters
+
Snatch warm-up – 2 @ empty barbell
3 Hang muscle snatch
3 Overhead squats
3 Hang power snatch
3 Snatch balance
3 Hang squat snatches
+
Build to workout weight for thrusters and squat snatches
* Practice few sets of wall walks and bar muscle-ups between weights
+
@ workout weight
200m Run
5 Thrusters
3 Bar muscle-ups
3 Squat snatches
2 Wall walks

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
0:30 hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)

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

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