231224 MAANANTAI
Front Squat
Build to a heavy 2RM
then 4 x 2 @80-85%
231224 MAANANTAI
4 rounds for time w/ partner (partner a & b)
a. 4 double db hang cluster 22.5's/15's
b. 4 double db hang cluster 22.5's/15's
a. 8 double db front squat 22.5's/15's
b. 8 double db front squat 22.5's/15's
a. 12 box step ups w/ db 22.5/15
b. 12 box step ups w/ db 22.5/15
241224 TIISTAI
"12 Steps of Christmas"
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 Pull-up / jumping pullup
8 Sit-up
9 DB snatch 22.5/15
10 Kb Swing 32/24
11 Toes to bar
12 DB one arm devils press 22.5/15
271224 PERJANTAI
(OTM 8
1. 15-30s handstand hold
2. 10-15s hanging l-sit hold)
4 rounds
2,5min AMRAP
12 power snatch 40/30
12 box over jump 60/50
amrap wall walk
2,5min REST
281224 LAUANTAI
6 rounds
1min row
1min double under
1min ski
1min burpee
1min bike
1min rest