45-90min easypace run / ski / bike or just rest and enjoy your christmas

Clean & jerk 70%x1, 75%x1, 80%x1 x3

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

5 Rounds for time

10 HH-PC 42,5kg
10 Double kb oh walking lunge 16kg
10 Assault

Shoulder press 3x2

Muscle snatch 8x3

Gymnastics

A) EMOM 10:

1) 1 Legless RC
2) 45s Easy Row

B) EMOM 10:

1) 5-10 Kipping Pull Up
2) 45s Easy Ski

Gymnastic Metcon

AMRAP 20:

• 10 Cal Row
• 10 T2B
• 10 WB

*Add 10 reps to each movement every round. For example 2nd round is 20,20,20.

Gymnastic Strength

A) 3 Supersets:

• 10-15 Inverted Ring Row (1s pause on top)
• 15-20 Ring Push Up *Rest 2min between rounds

B) 3 Supersets:

• 1 Set of banded Pull Up
• 10 Bar Dips *Rest 2 min between rounds

Building

4 Rounds For Quality:

• 10-15 DB Tricep roll backs
• 10/10 Standing DB Bicep Curl

Voimatempaus + allepudotus
4x2+2 @~50%

Tempaus maasta + tempaus PY
2x1+2 @70-75%
3x1+1 @80-85%

Tempausveto

4x4 @90%-110%

Row max meters in 20 min

3 kierrosta
Askelkyykyt etujalka korotettuna step-laudalla jalka kerrallaan 6-8 toistoa
2 kierrosta
Yhden jalan maastaveto tangolla 6-8/jalka