men 60kg +5kg/round, women 30kg+5kg/round
10! front squat

10! strict pull ups

36 min.

100 kalori soutu
100 seinäpallo
100 kahvakuula maastaveto

EMOM x 20:00

Odd- 3-5 reps of Snatch or Snatch Drill practice
Even- Double Under practice or core work of your choice

• Snatch: pick part of the warm-up that helps your technique the most or work the full movement.

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

Alternating On the Minute x 16 (4 Rounds)
Minute 1:
50′ Front Rack Kettlebell Walking Lunge (53’s/35’s)
Minute 2:
9 Deadlifts (275/185) + 25′ Handstand Walk
Minute 3:
60 Double Unders
Minute 4:
Rest

Pause front squat 4x3x65%
3 s pause

10×1 Power Snatch
5 Second Pull from Floor to Knee, Fluidly into Power Snatch.
3 Second Pause in Catch Position

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) 5-10sec Bridge Hold
2) 60-90sec Active Hang
3) 10 DB Snatch into Thruster (alternate arms)
4) 30sec Double KB Front Rack Wall Squat Hold
5) 10 Plate Sit-Up (feet anchored)
6) round of Cindy with strict C2B/Pull-Up

3 Rounds, For Reps

1min Thrusters 42,5/30kg
1min Toes-to-bar
1min Power Snatch 42,5/30kg
1min Box Jump Overs
1min Pullups
1min Cal. Assault Bike
1min Rest

“Almost like DT”

5 rounds:
15 Deadlift (50/35kg)
12 Hang Power Clean
9 Jerk

Rest 3min between rounds.

RPE 4 (heavy breathing but not gasping for air)

Target: Steady pace, all rounds within 5sec. Try to hit each movement unbroken, with minimum (or not at all) rest between.