2) For time
buy in 30 T2B
then
3 rounds
5 deadlifts 70kg/50kg
5 hang cleans 70kg/ 50kg
5 front squats 70kg/50kg
1 STOH 70kg/50kg
5 back squats 70kg/50kg
use of squat rack is not allowed.

EMOM 12
min 1 - 3 C&J @70% of 1RM
min 2 - 2 C&J @75%
min 3 – 1 C&J @80%
min 4 - 3 C&J @72,5%
min 5 - 2 C&J @77,5%
min 6 – 1 C&J @82,5%
min 7 - 3 C&J @75%
min 8 - 2 C&J @80%
min 9 – 1 C&J @85%
min 10 - 1 C&J @85-90%
min 11 - 1 C&J @85-90%
min 12 – 1 C&J @85-90%

Power Clean
4 x 2 @ approx 85% of 1RM; go every 1:30
- Drop and reset each rep.
- Final week, aim a bit heavier than previously.

Front Squat
3 x 5. Rest 2:00
- build to a heavy 5 in 3 sets

3 x 3

Thruster 3 x 3

12 min ARMAP
Toes-to-bar
Burpees
Do one rep of each exercise the first round, then two reps, then three reps, and so on, until time is up.

Heavy New Year!
Update version 2.0 (8.12.2017)
Complete missions in teams/ 4 - 5 persons. After every movement you need to row 1 500 m. Team members don`t need to participate to all missions.

1 500 m row
40 HSPU
1 500 m row
100 pull ups
1 500 m row
200 DU
1 500 m row
300 T2B
1 500 m row
400 wall balls
1 500 m row
500 push ups
1 500 m row
600 box jumps (60/ 50 cm)
1 500 m row
7 000 kg STOH
1 500 m row
8 000 kg squats
1 500 m row
10 000 kg deadlifts

Time cap 120 min.

Front squat 3 x 5

KB Swing
Plank Hold

POST-WOD CORE

75 Hollow Body Rocks
75 Arch rocks

*Break up however you’d like