Every 2:30 for 15:00
4 Front Squats @80% 1RM
- Work on positions and speed out of the bottom.

6 sets of:
2 Power Cleans + 1 Clean
- No TnG, drop the barbell after each rep
- Rest 2mins btw sets

Set 1: 60% 1RM Power Clean
Set 2: 65%
Set 3: 75%
Set 4: 80%
Set 5: 82%
Set 6: 85%

6 sets of Hang Power Snatch doubles
Set 1: @65% 1RM Power Snatch
Set 2: @68%
Set 3: @75%
Set 4: @80%
Set 5: @82%
Set 6: @85%
- Don't drop the barbell, use the same grip
- Rest 2-3 mins btw sets.

4 Rounds w/ Tabata timer, 20s ON / 10s OFF:
- 10 V-ups
- 10 Tuck-ups
- 10 Hollow Rocks
- 10s Hollow Hold

DELOAD WEEK

4x3
Snatch pull
Moderate weight

EMOM3 x 5

Front Squat 3 70-75%
Vatsalihasliike 10 ( vaihtele, istumaannousu, jalannostot, T2B...)

Every 60sec
3 x snatch

Every 90 sec
2xsnatch

Every 120 sec
1x snatch

"12 days of Christmas"

For time
1 Power clean 60/45
2 Hang squat clean 60/45
3 Jerk 60/45
4 Front squat 60/45
5 Deadlift 60/45
6 Bar over burpee
7 Push-up
8 Jumping lunges
9 Sit-up
10 KB Swing 24/16
11 KB thruster 24/16
12 Burpees

Instructions:
1st round: 1 power clean
2nd round: 2 hang squat clean + 1 power clean
3rd round: 3 jerk + 2 hang squat clean + 1 power clean
etc.

Accessory
3 rounds for quality
15-20 cyclist squat (weighted)
Max wall sit hold
Rest as needed

“Xmas Fever“

In 15 mins

21 One arm DB thruster @22,5kg/15kg
15 sit up
9 burpee box jump over
21 One arm DB snatch (alternate)@22,5/15kg
15 sit up
9 burpee box jump over
21 One arm hang Cl&Jerk @22,5/15kg
15 sit up
9 burpee box jump over

In REMAINING Time : AMRAP wallball

Score total reps of wb!
GOAL: 30+ wallballs