20-15-10-5
T2B
Power Snatch 35/25kg

10-10-10-10
Burpee Box Jump Overs

5rds for time
31 x Back Squat 135lb
12 x Power Clean 185lb

Power Snatch double (15 mins)

-2 sec pause @ receiving position
- no touch and go
- build to daily max in 5-6 sets
- if you lose control or balance, then it's a no rep

10 min AMRAP
40 DUs
10 push ups
10 pistols alternating
10 v-ups

10-1
Floor press (bodyweight/75% of bw)
Strict pull ups

Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Handstand Shoulder Opener
2) 5+5 Pistol on a box
3) 20-30 Wall Facing Shoulder Taps
5) 5-10 Barbell Roll-Out
6) 10-30sec L-Hang
7) 3-6 KB Thruster 3 for 1

2 Giant Sets:
10 Good Mornings
20 Box Step-Ups
30 Glute Bridges
40 AbMat Sit-Ups

Heavy Set at Each:
5-4-3-2-1
Complete each set on the 3:00

Deadlift 7-7-5-5-3-3

Toivotetaan joulu tervetulleeksi perinteisellä aattoaamun WODilla.