EMOM 12

1 minute : 2 High Box Jumps
2 minute : 2 Power Snatch 60-70%

EMOM12
1. Row 45sec
2. Face pull 5 with 5s hold
3. Banded good morning 10
4. Z-press 10 @15/20kg
5. Bear crawl 5m (focus lantion neutraalissa asennossa)
6. Broad jump 5 @50% effort

12 days of Christmas Mcw style
1. Cluster 60/40kg
2. Pistols
3. Burpees
4. Push press 60/40kg
5. CTB
6. TTB
7. Box jumps
8. Power clean 60/40kg
9. KB swing 24/16kg
10. Mountain climbers (L+R=1rep)
11. Cal on rower
12. Front squats 60/40kg

3 RFT
30 cal bike (sub 40 cal row)
15 back rack BB box step ups 75/55

*must bike for RX

EMOM6

7 rnds

1. Row 60 s
2. Push-ups 10
3. Air squats 15
4. Row 60 s
5. Pull-ups 5 / ring-rows 10
6. Alt. DB hang power snatch 10

For Time:
6-9-12
- Power Cleans 80/56kg
- Lateral Bar Over Burpees

Rest 5 min

12-9-6
- Power Snatch 60/42kg
- Box Jump Overs 60/50cm

10x1
- Start from 60/50cm and increase height each set.
- Seat height so that hips are inline with knee height.
- Rest 90-120sec

For time:
50-40-30cal Row
18-14-10 Alt. DB Hang Snatch 22,5/15kg
- 10m HS-walk to each station (unbroken)

2-3 rounds, 1 min each station:
- Stick Pass Through
- Banded Face Pulls
- Inch Worms (stationary)
- Scap Pull Ups

Rest 2min btw rounds.

Banded Overhead Triceps: 3 x 30. Rest 60s.
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)