A: Double pouse squat snatch 5x2
B:Power clean + squat clean + Double split jerk
C: Emom 5’ : Clean pull 5 rep. @100% of power clean

5 rounds of:
Run 400m
Box jumps x30 (24")
Wall ball x30 (9kg)

30 min PK
600m row
1000m bike erg
30 HBR (hollow body rocks)
5+5 kettle bell windmills 8-12kg
30s plank
10 + 10 powells 6kg-8kg dumbbell
400m jog
30s+30s side plank

4 RFT:
. Squat clean x2 (70Kg)
. Push Press x8 (50Kg)
. Run 400m

Strength:
4x 6 steps (50kg)

Banded Facepull-apart: 100 reps AFAP.
+
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

In the 12 days of Christmas format perform as fast as you can:
1 power clean
2 front squat
3 push jerk
4 pull ups
5 target burpee
6 deadlift
7 double under
8 toes to bar
9 box jump
10 kb swing
11 squat clean
12 thruster

• barbell @ 40kg
• kb @ 28kg

Back squat:
5x5 progressive weigths

EMOM x 9 MINUTES
MIN 1 - :25/:25 Moose Antlers
MIN 2 - :50 90-90 Alt. Hip Rotations
MIN 3 - :25/:25 Lying Internal + External Shoulder Rotations

• Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

5 rounds for time of:
Barbell over head walking lunges 8m (40kg)
K2E x15