Deadlift
4 x 8 reps 65-70%

Every 2:30 you go I go 10 rounds

18/15 cal row
30 du
Max reps devils press 22.5/17.5kg

5 sets -

5 sumo deadlifts

Chest to bar Pull Up
10 min EMOM
5-10 C2B
- use bands
- minimum goal is 50 reps
- can be kipping c2b

1min on - 2min off x6, alternate between a & b:
a) 9 thruster - AMRAP (banded) pull up / jumping kipping pull up
b) 9 (banded) pull up / jumping kipping pull up - AMRAP thruster

TC ensimmäisille liikkeille 40s / intervalli.

Skaalaus: Valitse leukoihin variaatio & toistot, jotka pystyt tekemään TC:n puitteissa. Thrustereissa painot, joilla pystyt tekemään ainakin 10 toistoa putkeen. Jos esim. olkapää-/polvivaivaa -> power clean."

Warm up

A) 3 rounds
1min erg
5+5+5 good morning + back squat + deadlift (barbell)
5 push-up to downdog
10 banded face-pull

B) Warm up sets for deadlift
3-4x5 increasing weights

Workout

A) Deadlift 8-6-4-2
Start with moderate weight and work up in every set.

B) 4 rounds
6 weighted pull-up (or 10 scaled)
8 ring dip / dip
2min rest

C) 3-4 rounds
8/side bulgarian split squat
2-3 rope climb / rope lower
1min rest

12 days of christmas
1 push jerk 50/35kg
2 front squats 50/35kg
3 hang power cleans 50/35kg
4 deadlifts 50/35kg
5 pull ups
6 burpee to target
7 toes to bar
8 alt db snatch 22.5/15kg
9 wall ball 9/6kg
10 single arm db box step overs 22.5/15kg 24/20 inch
11 box jump over 24/20 inch
12 lat. burpee box step over 1*22.5/15kg 24/20 inch

timecap 40min

C2B conditioning (3/3)
Every 90sec for 6 rounds:
~60% of max reps C2B or Pull-Up
RPE 3-

A,
Tempo Clean & Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 sec lowering to the hang then GO! Regular tempo on the split jerk

B,
Every 4 mins for 20 mins do:
11 Box Jump Overs, 60/50cm
9 Bar Facing Burpees
7 Front Squats, 61/43kg
5 Muscle-ups

C,
4 rounds for quality of:
Kettlebell Farmers Hold, pick load, 20 secs
Double Kettlebell Front Rack Hold, pick load, 20 secs
Double Kettlebell Overhead Hold, pick load, 20 secs
Rest 1 min

Skill: clean and jerk

Wod: “The chief”
5x3 min amraps (1 min rest after each round)
3 power clean@60/40
6 press ups
9 air squats

Wod: aim to move fast on each amrap try to keep score consistent each round.