WU: 8 Rounds: every 30 secs
1) 10 Hollow Swings
2) 10 Air Squats

Oly: 20 Power Snacthes w/bar
focus on hitting contact points

S/S: Alternate
3x10 Body Rows
3x10 OH Side Bends

Cond: 6 RFT
12 Deadlifts
12 Bar Over Burpees
RX 135/95
S1 95/65
S2 65/35

Merry Christmas!!

12 Days of Christmas

1 Sumo Deadlift High-Pull (75/55 lb)

2 Thrusters (75/55 lb)

3 Push Press (75/55 lb)

4 Power Cleans (75/55 lb)

5 Power Snatches (75/55 lb)

6 Kettlebell Swings (53/35 lb)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double-Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lb Plate)

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Wod + Recovery

WU: EMOM 5
7 Burpees

Oly: Mid-Hang Power Cleans
7x3 @ 50% of 1RM

S/S:
1)4x3 Medball DB chest press (Heavy)
2)4xME Strict TTB

Cond: For Time
3 rounds
50 DU / 150 SU
25 Push Ups
25 Box Overs with 50/35#
*20 Min Time Cap
RX 50/35 + DU
S1 35/25
S2 20/15

WU: 20 Mid Hang Power Snatch with pvc/bar

Oly: Mid Hang Power Snatch
7x3 @ 50% of 1rm Snatch

S/S: BTN Strict Press
4x3 (HAP)

Cond: Death By EMOM
M1: 1 Front Squat
M2: 2 Front Squat
M3: 3 Front Squat...
RX 115/75
S1 95/55
S2 75/35

WU:

2 x 20sec

Dead Hang 5 x 5 sec

pvc Press Out

20 squat jumps

Oly: Push Jerks5x3 @ 50% of 1rm Push Jerk

S/S: 30 TTR

Cond.  AMRAP 12

7 Dead Lifts

7 STOH

7 Bar Facing Burpees

RX 95/65

S1 65/45

S2 45/35

Recovery