2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ribs locked down
2 Scapular swimmers (prone position)
+
2 Rounds
6 Banded scapular floor angels
4/side Tall-kneeling KB halos
3/side Single-arm KB windmills
2/side Kinetic hamstring stretch + hold the last rep for 10-sec
+
2 Rounds for quality
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
5 Tension swings (sponge/block between feet

Warm-up

1:30/1:00/0:30 @ increasing pace of each
1) Air bike
2) Row
+
1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)

+
Bar muscle-up prep – 2 rounds
5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
8 Front support pops
3 Jumping bar muscle-ups with hip snap
+
2 Rounds @ empty barbell
5 Muscle cleans
5 Strict presses
5 Front squats
5 Push presses
5 Thrusters
+
Build to workout weight for thrusters
* Practice a few short sets of other movements between sets.
+
@ workout weight
10/7 (cal) Air bike
6 Burpee box jump overs
2 Bar muscle-ups
10/7 (cal) Row
4 Thrusters
2 Wall walks

LÄMMITTELY

2 Kierrosta, :40s töitä / :20s lepo
1) Pyörä
2) Yhden jalan kyykky penkille vuorojaloin
3) Piinapenkki
4) Hiihto
5) Niskan takaa pystypunnerrus leveällä otteella
6) Mittarimatoburpee tai wall walk
7) Jefferson curl

---

KIERTOHARJOITUS

3 Kierrosta, 1:00 min töitä / :30s lepo
1) Pyörä
2) Yhden jalan kyykky penkille vuorojaloin
3) Piinapenkki
4) Hiihto
5) Niskan takaa pystypunnerrus leveällä otteella
6) Mittarimatoburpee tai wall walk
7) Jefferson curl

---

HUOMIOITA

Harjoituksen tarkoitus on kehittää voimaa jalkoihin sekä ylävartaloon. Tähtää liikkeiden haastavuudessa siihen, että saisit työskenneltyä hyvällä poltteella ja tuntumalla koko harjoituksen läpi. Panosta erityisesti wallwalkeissa ja jefferson curleissa hyvään liikkeen hallintaan.

Deload Week

Lifting

A) Build Up to Days Technical Heavy (jätä varoja)

• 1 Snatch Pull + 2 Hang Squat Snatch + 3 OHS

B) Power Snatch E2MOM

• 4-6x2 (DnG) @100% From Complex Weight

Back Squat

• 5x4 @70-75% (1s pause in bottom)

*RIR 1-2
*Rest 3min between sets

Metcon

18min AMRAP @70% Effort

• 500m Ski
• 10 Double DB Hang C&J (@35lbs)
• 20 GHD
• 30 DU

Section duration: 40 mins

Rep/Interval Scheme: 1:15 Work/ 25s Rest, 24 Rounds (3 Circuits)
Zone 1

6x
Knee Tuck Push-ups

6x
High Plank Alternating Knee Tucks

Zone 2

Incline 4% if applicable
01:15
Run

Zone 3

Switch legs every 6 reps
MAX REPS
KB Split Squat

Zone 4

30s Skierg @ RPE 9, 15s rest, then 30s Skierg @ RPE 9
00:30
SkiErg

00:15
Rest

00:30
SkiErg

Zone 5

6x
DB Push Press

6x
Dual DB Forward Lunge

Zone 6

6x
DB Hex Floor Press

6x
DB Floor Press

Zone 7

Switch arms every 6 reps
MAX REPS
KB 1 arm Swing

Zone 8

6x
KB Goblet Squats

6x
Jump Squats

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

15-20min, Power Clean Practice :
5 Hang Power Cleans
- Rest as needed

Warm-up

400m Jog @ easy
400m Jog/Run @ build pace
+
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)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
4-6 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

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)
+
@ workout pace
200m Run
15/12 (cal) Row
400m BikeErg

10 ring row
8 ring push-ups / normal push-ups