dearsanta

Monday:
REGULAR CLASS:
1. Snatch: Focus on Speed and Form. Stay light!
a) Power Snatch 3×2 @ 65%
b) Snatch Pull 3×3 @ 75%
c) OHS 3×3 @65%

2. WOD
20 Chest to Bar Pull-ups
20 Wall Balls
20 TTB
20 KB swings (1.5/1)
20 Burpees
20 Goblet Squats (KB)
L2: Chin Over Bar
L1: Reduce KB, Ring rows, knees to chest

MASTERS:
1. Back Squat 3×8
2. WOD:
15-12-9
Thrusters
Pull-ups (ring rows)

ENDURANCE:
“12 Days of Christmas”
40 minute cap
1. Muscle-up
2. Clean and Jerk 135/95
3. Box Jumps 30”/24”
4. DL 135/95
5. Burpees
6. Pistols
7. Hand Release Push-ups
8. TTB
9. Wall Balls 20/14
10. Pull-ups
11. Ball Slams 20/14
12. Front Squats 135/95

1; 2-1; 3-2-1; etc.