UV Metukka

10-9-8-7-6-5-3-2-1 Reps Of:

• Ground To Overhead @40kg
• Burpee Pull Up
• Shuttle Run (1 rep=5+5m)
• Single Under (100-90-80-70..jne)

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
0:20-0:30 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)
+
2 Rounds
5/side Elevated ankle lunges
5/side Cossack squats
5/side Tactical ankle rocks, alternating

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

Barbell prep

3 Sets @ increase load each set (start w/ empty barbell)
3 Snatch pulls
3 Hang muscle snatches
3 Behind the neck snatch grip push presses
3 Hang power snatches

2 Rounds

5 Box jumps
set of Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Work up to workout weight for the KB overhead walking lunge
>* Prep the wall balls, toes-to-bars and box jump overs between sets here
+
1-2 rounds @ increasing pace
15/12 (cal) Row
10 Wall balls @ workout weight/height
5 Toes-to-bars
5 Box jump overs
3 steps/side KB overhead walking lunge @ workout weight

– Rest 1:00 between rounds –

Alternate B1 / B2

B1. Push press,rest 1:30 before B2
3 x 4 @ 81-86%
1 x 4+ @ 81-86%

B2. Strict chin up,rest 2:00 before B1
3 x 4 @ 81-86%
1 x 4+ @ 81-86%

– Do your first set @ or around 81%1RM push press/chin up, then build up within the percentage range if you can over the remaining sets
– The final set is 4 or more reps @ the same weight or heavier than your previous set
– Calculate B2 % based on your BW + your 1RM weight (e.g. you weight 80kg and did a 1RM chin/pull-up of 30kg, then you calculate from 80kg+30kg = 110kg)

2 rounds
5/side Half-kneeling bottom-up presses
10 Tension swings
5 Deck squats
+
2 rounds
5/way Scapular rolls
10 Handstand shoulder taps
5 Kneeling jumps
+
2 rounds @ increasing pace
200m Run
2 Wall walks
6 Chest-to-bar pull-ups
8 Wall balls
– rest 1:00 between rounds –

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
5/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down taking deep breaths
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)
8 Tension swings (sponge/block between feet)

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

2min work, 30s rest.
1. KB Rack carry
2. Hamstring bridge
——1min ——
1. Strict press
2. Bent over rows
—— 1min ——
1. Lunges
2. SLRDL
——1min——

Loppuun keskivartalo.