Strength:nA) DL: EMOM x 10 min: 75% x 3 reps + 6 Plyo Pushups (pushup inside 45# plates, explode up to plates, walk your hands back inside the plates)nB) Close Stance BS: 100% of clean max: 6 sets of 1 every 30 sec
Skill:nIn 90 sec: 1 legless ropeclimb + ME rope climbs in remaining time, rest 3 min x 4 sets
Conditioning:n12 Days of Christmas: Power and Grace StylenComplete the workout just like the song: 1 Snatch then 2 Burpee MU then 1 Snatch then 3 Box Jump Overs, 2 Burpee MU, 1 Snatch, etc
1 Snatch (185/135)n2 Burpee MUn3 Box Jump Overs (36/30)n4 Plyo Pushups (45lb plates outside hands)n5 Hang Power clean (185/135)n6 HSPUn7 TTBn8 Deadlift (185/135)n9 Jumping Lunges each legn10 C2B n11 Front Squats (185/135)n1200m row