4 intervals, alternate A1/A2

A1. In a 8:00 window

21/15 (cal) Row
15 Thrusters 60/42,5kg
9 Chest-to-bar pull-ups
+
BikeErg @ 98-102%FTP20 for the remaining time

A2. In a 8:00 window

21/15 (cal) BikeErg
15 Chest-to-bar pull-ups
9 Thrusters 60/42,5kg
+
Row @ 5km pace for the remaining time

– Rest* 4:00 between intervals –

• You can BikeErg @ 40-60%FTP20 to help with recovery between intervals

Weight options. You should be able to do all sets unbroken

Thruster. 43/30kg, 52.5/35kg

3 rounds for time of:

• Row 15 calories
• 10 burpees

Jump over the rower on each rep of the burpee.

No workout

12 days of christmas

1 wall walk
2 sumo deadlift high pull @35/25kg
3 thruster
4 push press
5 power clean
6 KB swing @24/16kg
7 pull up
8 knees to elbows
9 box jumps
10 jumping jack
11 burpee
12 steps OH walking lunges @20/10kg plate

T.C.: 45'

Back squats:
20 reps @ 20kg
19 reps @ 25kg
18 reps @ 30kg
17 reps @ 35kg
16 reps @ 40kg
15 reps @ 45kg
14 reps @ 50kg
13 reps @ 55kg
12 reps @ 60kg
11 reps @ 65kg
10 reps @ 70kg
9 reps @ 75kg
8 reps @ 80kg
7 reps @ 85kg
6 reps @ 90kg
5 reps @ 95kg
4 reps @100kg
3 reps @105kg
2 reps @110kg
1 rep @ 115kg

4-5sets:

2 jerk behind the neck (easy & fast )

E75s / or E90s / split or power jerk

10 kierrosta aikaa vastaan:
10 Burpeeta
10 Kyykkyä
10 Punnerrusta
10 Istumaannousua

Timecap 30min

🃏♠️♥️♣️♦️🃏

For time with a Partner

Buy in:
45 Cal
45 Hspu
45 DU ’s

4rounds:
4 Rope
4 Snatch 40/55kg
4 Front squat
4 Rmu/ Ring dip

Rest 3

5 rounds:
5 Power Clean & Jerk 45/60kg
5 BMU / box/banded BMU
5 M Hswalk (with pirouettes)
5 Pistol squat
5 BOB

Buy out
45 DU’s
45 Burbee to target
45 Pull up

Wave #1
Set #1 – 5 Back Squats @ 70% of 1RM Back Squat
Set #2 – 3 Back Squats @ 75% of 1RM Back Squat
Set #3 – 1 Back Squats @ 80% of 1RM Back Squat
Wave #2
Set #4 – 5 Back Squats @ 75% of 1RM Back Squat
Set #5 – 3 Back Squats @ 80% of 1RM Back Squat
Set #6 – 1 Back Squats @ 85% of 1RM Back Squat
Wave #3
Set #7 – 5 Back Squats @ 80% of 1RM Back Squat
Set #8 – 3 Back Squats @ 85% of 1RM Back Squat
Set #9 – 1 Back Squats @ 90% of 1RM Back Squat
15-Rep Front Squat
Set #10 – 15 Front Squats @ 55% of 1RM Back Squat

Snatch high pull + snatch

2 x 1+2 @ 76-80%
2 x 1+2 @ 84-88%
2 x 1 @ 90+%
3-5 x 0 + 1-2 @ 84-88%
Go every 1:30-2:00

– Use the snatch high pull to focus on pulling the bar as high as you can.
– In the snatch, focus on pulling yourself under the bar as quickly as possible
– The final part is 3 sets of just 1-2 snatches (no snatch high pull)