Back squat 8x5

Warm-up:

3x
15/12 Calories row/bike
5 No contact muscle snatches
5 Behind the neck shoulder press.
5 Overhead squats
3-5 Tall box jumps
3 No feet snatch balances
3 Slow snatches

A) Snatch

Build up to a heavy, but fast snatch single in 10:00 minutes.
Then 5 sets of 1 @ 90%

B) Clean and jerks

Build up to a heavy, but fast clean and jerk single in 10:00 minutes.
Then 5 sets of 1 clean & jerk @ 90% of 1RM

C) Accessory:

3-5x

10 Monster walk forward
10 Monster walk backwards
10+10 Plank with lateral band row
5-8/Side seated 1-arm dumbbell shoulder press
:30s hollow hold

(Optional)

Saturday-funday-bonus:

Every minute on the minute for 24:00 minutes:
14/11 Calories row
10-15 Wallball shots (:30s)
14/11 Calories bike erg (:45s)
10-15 Kettlebell swings (:30s)

You choose the weight, but focus on good movement.

10x2min Row for meters
1min rest between rounds

3 rounds for quality
1. 15 bench press
2. 15 lantionnosto
3. 30 sec L-Sit hang

Tee joku mukava oma kinkun sulattelujumppa jos tuntuu, mutta joulun tulisi olla rauhoittumisen aikaa!

5 rounds of:
500m Skillmill Run
Rest 45s
300m Skillmill Run
Rest 30s
200m Skillmill Run
Rest 2mins

A: SA Kb press 3x8@20kg Kb
B1: push ups 2set 25-20
B2: SA Kb rows 2x20@20kg Kb
C1: Banded triceps extensions 2x15
C2: Side plank Powell raise 2x12@4kg
D: 15min Kb carry

AMRAP 10

13 Kettlebell Squat 24/16kg
6 Shoulder Press 40/27,5kg
12 Barbell Jump Overs

Sumo good morning 3 x 15

Romanian deadlift 3 x 10