3x3 Heavy Touch and Go Power Cleans

6x
Go every 2-2:30minute

5 T&G Power Snatches

• Work with heavy sets

Partner AMRAP 30

50cal row
50 kb deadlift
50 kbs@24/16kg
50 sit up
100 DU

2 SETS*
AMRAP x 5 MINUTES
7 Thrusters @35/25kg
7 Burpees Over Bar
-Rest 3:00 b/t Sets-

Daily video: https://vimeo.com/778580343

Build to a 1-Rep Heavy Back Squat in 20:00

400/500-m C2 bike, 200/250m row or ski
8 push presses (34/52 kg)

Scaled WOD
AMRAP 8 min:
200/250-m C2 bike, 100/125m row or ski
8 push presses

“12 days of Christmas”

1 strict pull up
2 strict push up
3 burpee
4 hang power clean 50/35
5 front squat 50/35
6 T2B
7 KBS 24/16
8 wall ball
9 goblet squat 24/16
10 abmat sit ups
11 deadlifts 50/35
12 front rack lunges

RX+: 1 bar MU, 2 HSPU
Time Cap: 30 min

3 deadlifts

3 rounds
1:00 ergo
20 plate hops
10 air squats
5+5 romanian dl with DB
5+5 Single arm press with db
10 db snatches

then 10 minutes for prepare workouts

Warm up
2 rounds
5 burpees
10 tempo air squats (2x2x)
5 tempo hr push ups (2x2x)
5+5+ single leg hip bridge (pause 2sec)
5 tempo pike push ups (2x2x)

Then 2 rounds for static holds 10-20 sec each position
squat hold
top/low point of push up
split/lunge hold (R/L)
superman hold

Workout
Tempo (2-3 sec down/up on ALL BACKPACK MOVEMENTS)
rest 1-2 min between sets, 2-3 min bwn movements.

BackPack Squats 3x10-15 reps
BackPack Push ups 3x6-12 reps (you can be on your knees)
BackPack Bulgarian Split Squats 3x6-8 reps/side
Handstand Push ups or Pike Push ups 3x6-8 reps

Metcon
21-15-9 or 15-12-9 reps of:
American KB swings
12-9-6 or 9-6-3 reps of:
KB Facing burpees (jump over if you have enough room for it)
rest 1:1 and repeat

Cool down / Mobility
2 rounds
30-50 single unders / jumping jacks
5+5 squat streching movements
5 cobra to downward dog (strech 2-3 sec each position,every rep)
5+5 around the world with your hands, legs wide open
30s deep squat hold
rest 30 sec bwn round