For time: 3 rounds “Klepto”
27 Box Jumps
20 Burpees
11 Squat Cleans

Strength (load)

In 20 minutes build up to a heavy set of 2 snatches.
* No tng
* No letting go

Accessory:
3-5 rounds of
10-20 GHD sit-ups
10-20 Back extensions on GHD
Rest 1-2 minutes between sets

EMOM 16

20 ON / 40 OFF

Bulgarian split squat jumps

Plank skiers

Impulsive box jumps (from box to box)

REST

HOX!

jOULUKUUSSA BOXI SULJETTUNA 24.12, 25.12 & 26.12.
TORSTAINA 31.12 BOXI AUKI KLO.16-18

Then, depending on your weaknesses, choose TWO of the following:

4-5a. Interval Work
10 Rounds
3 Touch and go squat clean thrusters 185/125lbs
6 Strict HSPU
9 Assault Bike calories
Rest 30 seconds
You may NOT jerk the thruster.

4-5b. Bitch Work
4 Rounds
Run 800m
Rest 1:1

4-5c. Strength
3 Rounds
Max HAF stone over shoulder in 1 minute
Rest 1 minute

4-5d. Accessory
8 Rounds
50m Unbroken farmers carry w/plates (pinch grip) – competition style plates preferred
Choose your own weight, rest as needed between rounds.

• Row/Bike: 2min.

• 1x
  60s. Spider lunge w/ twist
  60s. Up / down dog
  60s. Scale w/ stretch

• 1min. Row/Bike

• 2x
  6 Deadlift
  6 Hang Muscle clean
  6 Press
  6 Front squat

• 2-3x
  3 position squat clean
  3 Split jerk

• 2-3x
  Clean & jerk complex

Strength (load)

Push press, 5 sets of 4.
Every 2:30. AHAP!

Score: total kg lifted.

Metcon (time)

For time:
50 SDHP
50 KBS
Timecap: 5 minutes

Accessory:
4-5 rounds:
8-12 DB bench press - heavy
8/8 chainsaw row - heavy
Rest 1-2min btw movements

Hang clean pull 4x8 reps

A.
3 Rnd
10 Push Press
10 Overhead Squat
10 burpees

B.
Forza
Ogni 2' per 12'
6 Touch and Go Power Snatch + 30" h- position

C.
EMOM 15'
1) 10-12 Bar Facing Burpees
2) 12 STOH
3) MAX rep dip

D.
For Time
90" on / 30" off,
DU/SU PER 60" E 30" PLANK, 30" Rest

E.
3 RND
3×20
HRPU
4×16
Front Rack Lunges con Bilanciere
5×15
Strict Pull Ups o Bent Row

Barbell high pull 4x12 reps