A.
Every two minutes, for 12 minutes (6 sets of):
Front Squat x 2-3 reps

Goal is to increase loads used last week.

B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Hang Power Cleans (135/95 lbs)
3 Burpees Over the Barbell
6 Hang Power Cleans
6 Burpees Over the Barbell
9 Hang Power Cleans
9 Burpees Over the Barbell
12 Hang Power Cleans
12 Burpees Over the Barbell
…

C.
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

“12 days of Christmas”

1 power snatch
2 HSPU
3 front squat
4 sumo dlhp
5 pull ups
6 pistols (goblet squats)
7 burpees
8 push ups
9 wallballs
10 KBS
11 hang power cleans
12 thrusters

35/25kg on the bar

15min EMOM

1min - 5 Power clean @ 65-75% of todays 1RM
2min - 200m run
3min - 20 ring dips (modify ring dips to number that can be performed in 45s.)

6min EMOM

1min - Lean away pull ups x 3-4 reps @ 4111
2min - Bottom up KB carry 20m each arm

EMOM for 8min.

Shoulder Press x 1 rep.
Loads per % 55,65,70,75,80,85,90,95

Rest 2min. Before:

Every 2min. For 6min. (3 sets)
Shoulder Press x 1 rep. @ 101-105%

Bench Press 5x6 *spot each other

TRX Row 5x5 with 5 sec hold at top

45sec mobility

3.5 min rounds
25mins

Stretch of the Day
Roll out your adductors (enjoy this one)

LEVEL 1:
FOR TIME:
2 kierrosta:
- soutu 500m
- 30 x tempaus kuula/kässäri
- 20 x box jump

LEVEL 2:
FOR TIME:
3 kierrosta:
- 15 x leuka
- 15 x mave (50/40KG)
2 min lepo
400 m juoksu

Front squat 3 x 10
(heavier than last week)

Push press + push jerk 2+1 (every 2 minutes, 5 sets)

A.
Three sets of:
Deadlift x 6-8 reps @ 2011
Rest 90 seconds
Ring or Stationary Dips x 20-25 reps
(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)
Rest 90 seconds

B.
Three rounds for time of:
500 Meter Row
15 Hand-Release Push-ups
25 Kettlebell Swings (32/24 kg)

If you have a training partner, perform this as a team of two, with one person trailing the other. As soon as partner A completes the 500 meter row, Partner B jumps on and rows while partner A performs the push-ups and swings.

EMOM 10 Snatch+ hang snatch

2 sec pause at receiving position.Moderate weight, focus on technique. Keep the same weight through the workout.