2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
10 Table top pulses
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)
+
2 Rounds
3 Back support slide throughs
0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
5/side Half-kneeling bottom-up press
5 Supine arch hold (2-sec) snap to straddle v-up snap

A) Main Strength

Bench press progression

In 5-7 sets:
Build up to a heavy 3 rep
Drop sets:
2x3@90% of heavy 3

B) Accessory Strength

15-12-9
Incline dumbbell bench press@moderate-heavy weights
- try to increase weight from set to set.
12-15 seated banded row after each set@blue/purple/green band

3 sets
10-15 banded chest fly@red/blue band
10-15 barbell upright rows@empty/light barbell

C) For quality
50 double dumbbell curl to press
* Complete 5 push ups for breaking the set.
* Choose a light-moderate weight you can complete about 10-15 reps with when fresh.

EMOM 8 @ increasing pace

1) Row
2) BikeErg
+
2 Rounds
8 Goblet squats
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
+
Build up to workout weight for thruster
* Prep the chest-to-bars between sets
+
EMOM 4 @ workout weight
1) 16/12 (cal) BikeErg
2) 5 Thrusters + 5 Chest-to-bar pull-ups
3) 6 Shuttle runs
4) 16/12 (cal) Row

3-4 rounds for quality:
1min Dead Hang
15-20 Pallof Presses
:30 Copenhagen Hold L+R

WARM UP + TECHNIQUE 10-15min

2 rounds:
10 RDL *sn grip
10 BACK SQUAT
5 REBOUND POWER JERK
5 STEPPING JERK BALANCE *both side
5 + 5 OHS + SNATCH DROP

---

SNATCH
2x3@barbell, 3x3@up to 70%, *beginners bw 50% = 1RM snatch
2x3@barbell, 3x3@up to 70%, rest btw sets 2min

---

CLEAN + JERK
2x2[1+1]@barbell, 3x[1+1]@up to 70%, 2x2[1+1]@70% *beginners bw 70% = 1RM clean+jerk
2x2[1+1]@barbell, 3x[1+1]@up to 70%, 2x2[1+1]@70% jerk-%, rest btw sets 2min

---

FRONT SQUAT + BACK SQUAT + 5 BOX JUMPS *boxihypyn vastaanotto mahdollisemman suoralle jalalle
2+2@up to 70%, rest btw sets 2min *bw 80% = 1RM front squat

---

DEFICIT CLEAN PULL *full foot + TRAP PULL
2-3x[4+2]@today cl+j weight or 10kg more, rest btw sets 2min

Snatch Pull Complex for Quality
4 x 2+2 @easy

Snatch
3 x 2 @65-75%
4 x 1 @75-80%

Snatch Balance
4 x 2 @moderate

Finisher
3 Rounds of:
5 Jumps
30-45s Plank
8/8 Landmine Twist

WARM UP + TECHNIQUE 10-15min

2 rounds:
10 RDL *jerk grip
10 FRONT SQUAT
5 POWER JERK
5 STEPPING JERK BALANCE *both side
5 + 5 OHS + SNATCH DROP

---

SNATCH
2x3@barbell, 3x3@up to 60%, *beginners bw 50% = 1RM snatch
2x3@barbell, 3x3@up to 60%, rest btw sets 2min

---

CLEAN + JERK
2x2[1+1]@barbell, 3x[1+1]@up to 60%, 2x2[1+1]@60% *beginners bw 70% = 1RM clean+jerk
2x2[1+1]@barbell, 3x[1+1]@up to 60%, 2x2[1+1]@60% jerk-%, rest btw sets 2min

---

FRONT SQUAT + BACK SQUAT + 5 BOX JUMPS *boxihypyn vastaanotto mahdollisemman suoralle jalalle
2+3@up to 70%, rest btw sets 2min *bw 80% = 1RM front squat

---

DEFICIT SNATCH PULL *full foot + TRAP PULL
3x[4+2]@today snatch weight or 10kg more, rest btw sets 2min

A Warm-Up WOD

3 Rounds:
30-Second Plank Hold
10 Lunges (5 per leg)
10 Dumbbell Deadlifts (light weight)
5 Burpees

Write dumbbell weight in comments

10min easy pace bike (NOSE BREATHING)
+
3-6rounds:
5min bike
5min run
+
10min easy pace bike (NOSE BREATHING)

TARGET PK 1-2 / NOT TOO FAST!!

shoulder & Th mobility

Bretzel static hold "3x30""/ side"

band resisted cat & cow 3x10

90/90 seat reach outs 4x5/5

scorpion stretch 3x8/8