Glute March
3 x 10 each. Rest 60s.
+
- World's Greatest Stretch x 5 reps each side
- Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

10 minute AMRAP of:
5 pullups (banded)
10 pushups
15 air squats

Result: 5 rounds + 5 pullups

A: Power clean 5x3
5 sets @ moderate to heavy weight
2-3min rest between sets

B: Strict Chin ups 3xMax/Ring rows 3xMax

C: 15-12-9-6
KB snatch RA 24/16
KB snatch LA
Box jumps

Bike or row
1:00 easy
0:30 moderate pace
0:15 fast pace
X 2

Core strength
Every 3:00 x 5
20 v ups or leg raises
1:00 plank

*finish plank by 2:30 to give yourself 0:30 rest between rounds.

6 Rounds for time:

15 Wall Balls [10/6kg]
10 TTB
10 BJSD [61/51cm]
15 KBS [24/16kg]
30 Double Unders

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Keep a steady pace throughout the workout. Time each round and aim to keep the same time +-5 seconds of each lap.

If possible, write lap times in comments.

TTB = Toes-to-bar

BJSD = Box Jump, Step down

KBS = Kettlebell Swings

Harjoitellaan soututekniikkaa

5 rounds for time
10x thrusters (65 lbs)
14 box jumps
12 cleans (65lbs) (hang clean/Db clean)
12 burpees
27 KB swings (44)

Completed in honor of Victoria, a teacher and victim of the Conneticut shooting who died saving her students.
5rounds= # of years she taught
10 thrusters= happened in room 10
14 box jumps= 14th day of December
12 cleans= December 12th month
12 burpees= year 2012
27 swings= Victoria's age

Timecap 20 min

Pull

1/4 Mile Run

20 Min Amrap
Even: Weighted Knee to Chest Bar Pull-up, Ring Pull-up, Fat Bar Pull-up
Odd: Rack Pull, 3 X Shrugs

50 Banded Pull Ups
50 Inverted Row
50 Knee to Chest

1/4 Mile Run

WU for 15 min

1.Weightlifting
A. Suggested snatch W/U
Main set
A. Power snatch + snatch – 15 x (1+1) @ 65%+ 1RM snatch, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
3x35 3x37.5 3xs40 3x42.5 3x45
Power snatch PR! :)

B. Clean and jerk – build to a heavy set of 1 clean and 2 jerks (1+2) for the day
25 35 45 52.5 60 2. j x.

2.Strength

Perform A, B and C together, rotating through for 2 waves (1 set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3 THEN a second set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3)

A. Back squat, tempo free
A1. 2 x 4 @ 82.5-87.5%, rest 2 minutes before B1
A2. 2 x 3 @ 87.5-92.5%, rest 2 minutes before B2
A3. 2 x 2 @ 92.5-97.5%, rest 2 minutes before B3
Note. For the 1st wave choose a load that allows you to do 2 more reps than the set requires (eg. 6, 5, 4 reps). For the 2nd wave aim to match or beat your 1st wave.

B. Strict (weighted) chest to bar pull up (as heavy as form allows (AHAFA) – aim to beat week 2 results, tempo free)
B1. 2 x 4, rest 1 minute before C1 / 2x4x7.5 kg
B2. 2 x 3, rest 1 minute before C2 / 2x3x10 kg
B3. 2 x 2, rest 1 minute before C3 / 2x10 2x12.5 kg

C. Strict (deficit) HSPU
C1. 2 x 4, rest 2 minutes before A2 / abmat + 15 kg, abmat + 10 kg plate
C2. 2 x 3, rest 2 minutes before A3 / abmat + 10 kg plate
C3. 2 x 2, rest 2 minutes before A1 / abmat + 5 kg, abmat + 10 kg plate
*Plate under abmat

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow