AMRAP in 15 minutes
5 Clusters @50/35kg
10 HR Push-Ups
15 USA Swings @24/16kg
20 Air squat

Back squat: 10-8-6-4-2
Hs hold practice

6 x 3 Front squats / 6 Back squats.

Pull-Up
4-4-4-4
TM (1 rep reserve every set)

Conditioning
EMOM 16
1. 8-12 HSPU
2. 6-10 Strict T2B
3. 30m heavy double KB/DB
front rack carry
4. 15/12 Cal Row

3 @60%
2 @70%
6 x 2 @80% V.2-3
2-3min rest between sets.
Sama paino kuin aikaisemmilla viikoilla.

Normal warm up

Then spend 15:00 warming up all movements

“12 days of Christmas”
For Time, adding one movement per round:
1 Deadlift 95/65
2 Thrusters
3 Push Presses
4 Power Cleans
5 Power Snatches
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Box jumps 24/20
9 Push ups
10 Wallballs 20/14
11 Burpees
12 laps around the gym

3 Push Jerks + 2 Push Press + 1 Shoulder Press

Build to a heavy set of this complex in 6-8 sets. Rest 2:00
Shoot for 5kg heavier than last week
Option: 6 x 4 Shoulder Press

4 sets of pull ups, add weight on each. First set 4-6 reps -> last set 1-3 reps.

OHS
10-8-6-4-2
Afters each set do 20 KB US Swing
@ 12/16kg

2 rounds
5 hollow sliders
5 Hollow jump to support
20s. wall facing HS hold
5 alternating bottoms up KB press e/s

---

2 rounds 5 reps each
- Press in split
- front squat
- jerk drop (BB eye level, hells off and drop to split)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and jerk

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Clean & jerk Tech complex

3 sets 3 reps 90s - 2 min b/w
built up to 50%

Clean pull (no elbows)
+
High hang power Clean + Push Jerk
+
Clean Pull under + Split Jerk