Buy In: 50 Abmat Butterfly Sit-Ups
3 sets:
10 Barbell Bicep Curls (choose weight)
10 DB Skull Crushers
- Go heavy, rest as needed btw movement
Buy Out: 50 Abmat Butterfly Sit-Ups
Score: Bicep Curls

3 rounds @ steady pace

6 Windmills e/side
3-minutes Assault bike
6/side DB bird dog rows
3-minutes SkiErg
6 e/side DB Lateral lunges
3-minutes Row
6 Jefferson curls – KB or empty barbell

Hyvää uutta vuotta !

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
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)

1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
+
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
+
2 rounds
5 Scapular pull-ups
0:30 Hang from bar
8 Scapula push-ups
8 Tension swings
5 Arch hold push to hollow holds (3-5 sec in each position)
+
Empty barbell – 2 rounds
5 Hang muscle snatches
5 Hang power snatches
5 Front squats
+
Build to workout weight for hang power snatches and front squats
* Practice few short sets of other movements as you build up
+
@ workout weight
250 Row
5 Burpees over the rower
10 Wall balls
– Rest 0:30 –
10 (cal) Air bike
5 Hang power snatches
5 Handstand push-ups
5 Front squats
5 Toes-to-bars

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@40%, 5@50%, 5@60%, sp-%, rest btw sets 2-3min

A, 4 sets:
3 min ON / 1 min OFF
10 USA Swing
8 Goblet Squat
6 Up Down over KB

A, 4 sets:
3 min ON / 1 min OFF
10 Alt. Goblet Lunge
8 KB High Pull
6 KB Sit Up
@24/16

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

Amrap10:
10 d-db row
10 d-db alt. Reverse lunges
5+5 db push press
10 r.twist
:30sec machine