Pinch Grip Farmers Carry
Max UB 15m Trips in 4:00
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Couch Stretch
1:00/1:00 Banded Shoulder Distractions*
*Wrap wrist in the band and walk away from rig until under tension. Palm should be facing up towards ceiling and athlete will take a half kneeling stance and lean into the side being stretched.

OPTIONAL COOL DOWN
1-2 SETS FOR QUALITY
1:00/1:00 KB Calf Smash
1:00/1:00 Pigeon Stretch on Box
200m Cool Down Walk

SNATCH COMPLEX 4/5
EMOMx5
1 snatch pull
1 hang power snatch
1 ohs
same weight in all sets

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

A: A: Halt snatch pull + Hang power snatch + squat snatch
B: Hip squat clen + squat clean + immediate jerk
C:Every 30sec.Double snatch pull 6x @95 % of max snatch

Strength:
4 sets:
Deficit Reverse Lunge Steps x 6 / leg @40% of your max Back Squat
Reverse Nordic Curls 6-8 reps

B, 3 sets:
Box Reverse Hip Extension x 15
Banded Side Step 20m/ leg

C, WOD:
5 Rounds For Time :“Super Leg”
20 Air Squat
20 Alt. Lunges
20 Alt. Split Squat
10 Jump Squat
TC’ 15 mins

3 rounds:
10+10 bulgarian split squat
20 glute bridge
10+10 DB row

Death by Goblet’

Amrap 7 mins
10 goblet squat + 10 burpee

Rest: 2 mins

Amrap 7 mins
10 goblet lunges + 10 russian swing

Rest: 2 mins

Amrap 7 mins
10 Goblet Step-Up + 30 seconds plank

Rest: 2 mins

Amrap 7 mins
10 deadlift high pull + 10 push-ups

Jussi