5 rounds for quality - 30s on / 30s off:
a) pistol squats / banded pistol squat / pistol squat to a box / step back lunge
b) (wall supported) hs hold / feet on box HS hold
c) chin up / top ROM partial chin ups / banded chin ups / (seated) negative chin ups
d) ring dips / banded ring dips / dips between boxes
e) SU / rest

5 rounds:
15 T2B
15 Push-ups
30 DU

A.) Back squat w/2.sec pause atg
1.) 1×10 @30%
2.) 1×5 @50%
3.) 1×5 @60%
4.) 1×5 @65%
5.) 1×5 @70%
6.) complete 3
pause reps until you reach an
RPE 8 triple ~80%
TRY TO BEAT YOUR LAST TIME WEIGHT

B.) Snatch
1.) Building weight
2.) 6×2 @75% (reseting after every rep)

C.) Clean & Jerk
1.) Warm up/Building weight
2.) 6×2+1 @75%

D.) 3×
1.) Hanging knee raises ×16
2.) Russian twist w/kb
×12

5 rounds:
15/12cal Ski
15 Deficit Push-ups (use blue plates under hands and feet)
30 DU

Clean & Jerk 1RM

Rest day - what did you do?

WARM-UP

3-5 minutes of bike erg.

Then 3 rounds, 5 reps each movement:
Snatch grip deadlifts
Muscle snatch from hips
Shoulder press behind the neck
Overhead squats
Tall snatch

Then

3 sets of 3 slow snatches

---

SNATCH

Every minute on the minute for 10:00 minutes of:
2 Snatches @ 80-82%

CLEAN & JERK

Every minute on the minute for 10:00 minutes of:
Power clean + 2 Jerks @ 70-72%

---

(OPTIONAL) CONDITIONING

Every minute on the minute for 28:00 minutes of:
1) 15/12 Calories row
2) 5 Squat snatches @ 40-50%
3) 50 Double-unders
4) 5 Clean and jerks @ 40-50%

10 sets:
20/16cal Row
- Rest 1:1
*1-2 Rope Climbs during rest (or 5-10 Strict Chin Ups)

For time:
1 Cluster 84/57kg
2 Ring Muscle-ups
3 Box Jumps, 40/30 in
4 Front Rack Lunges
5 Handstand Push-ups
6 Deadlifts
7 Toes-to-bars
8 Strict Pull-ups
9 Kettlebell USA Swings@32/24kg
10 Burpees
11 Back Squats
12 Echo Bike Calories

Perform just as the "12 Days of Christmas" song is sung. Complete the 1st exercise, then the 2nd and 1st, then 3rd, 2nd and 1st, etc...until all the movements have been completed.

Echo Bike Calorie subs:
12 Row Calories
Run, 200 m

Take the barbell from the floor for all movements.

Goal: Just get it done

OR

A,
Hang Clean & Jerk 2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Teams of 3 - For time:
Med Ball Run@9/6kg 800 m
60 Deadlifts@143/102kg
40 Strict Handstand Push-ups
20 Back Squats @143/102kg
10 Rope Climbs

Teams of 3 work to accomplish the work. Break reps up as much as you want but you need to finish one exersice before moving onto the next.

Goal: Sub 20 min