12 Days of Christmas

1 Power clean 60/42,5
2 Hang squat clean 60/42,5
3 Jerk 60/42,5
4 Front squat 60/42,5
5 Deadlift 60/42,5
6 Bar over burpee
7 Push-up
8 Jumping lunges
9 Sit-up
10 DB snatch 22,5/15
11 DB thruster 22,5/15
12 DB devil's press 22,5/15

Workout flow:
Round 1: 1 power clean
Round 2: 2 hang squat clean + 1 power clean
Round 3: 3 jerk + 2 hang squat clean + 1 power clean....

For time :

75 Push-Ups

• EMOM 4 Jumping Lunge. Start at Lunges.

TC 10

2,000-meter row
50 alternating single-leg squats
30 hang cleans (60/100 kg)

Scaled WOD
For time:
800/1,000-meter row
50 alternating reverse lunges
30 hang cleans (25/35 kg)

Shoulder press: E2:30 x5
3 shoulder press - find heavy of the day

4-6 Sets: (10-15min)
1 Snatch deadlift with 2s pause above the knee + 2 Hang squat snatch + 1 OHS

Huom!
Kevyet ja tekniset painot. Tämä kompleksi toimii lämmittelynä raskaampia nostoja varten.

Warm-up:
5min Row (focus on technique. Start from 16-18s/m and increase every minute)
Or
5min Skillmill Run

3:00 Rest

Rowing Intervals (15min):
1min 20-22s/m
1min 22-24s/m
1min Easy Recovery Pace
2min 24-26s/m
2min 26-28s/m
1min Easy Recovery Pace
2min 28-26s/m
2min 26-24s/m
1min Easy Recovery Pace
1min 24-22s/m
1min 22-20s/m

5:00 Rest

Skillmill Running Intervals (15min):
5 x 2min Run / 1min Walk or light easy jogging

100 double-unders
75 hang power cleans (25/35 kg)
50 sit-ups
75 push presses (25/35 kg)
100 double-unders

Scaled WOD
For time:
100 single-unders
30 hang power cleans
30 sit-ups
30 push presses
100 single-unders

4-6 Sets: (10-15min)

2 Power snatch (2s pause at the catch) +
2 OHS

@40-50% of 1RM

Huom! Kevyet ja tekniset painot. Tämä kompleksi toimii lämmittelynä raskaampia nostoja varten.

5x 3min ON 1min OFF

8 Rengassoutua
6 Bar facing burpeeta
4 Riveä kyykkyyn 60-65%

Midline
3x20 weighted Abmat Sit ups - feet anchored