Warm up
10 Snatch High Pulls
10 OHS
10 High Hang Squat Snatches
10 Low Hang Squat Snatches
10 Full Squat Snatches

Strength
Squat Snatch
8×1 @ 85%+
Drop and Reset

Wod
AMRAP 2:00
300m Run
Max Reps Push Press 135/100lbs
*Rest 1:00 after each AMRAP
Continue with the AMRAPs until you have completed 60 Push Presses

Scaling:-Reducing run distance to allow for ~:45/round of Push Press. Athletes should run hard, but not maximally so ensure they can pick their barbell right up and get to work. -Athletes should be able to perform at least 12+ reps with their weight when fresh, and should be getting a minimum of 8 reps per interval

Target score of 5-6 intervals. Cap at 7 intervals.

See you all tomorrow.
At home workout is
Run 800m
50 sit ups
Run 800m
50 sit ups

Rest 5 minutes
Run 1 mile for time

Gym will be closed today for the holiday weekend. At home workout, you can post your score in zen planner.
100 Air squats
50 push ups
Run 1 mile
50 Push ups
100 air squats

Merry Christmas Train Harder Family! Enjoy theses much needed rest days. If you have to get your workout fix in go out for a long walk with the family or friends!

We have classes at 5am, 6am, 9am and 10am.
Open gym from 7am to 9am and 11am to 1pm. Gym closes at 1pm. Gym will be closed Christmas Day and Saturday.

“12 Days of Christmas”
1 Sumo Deadlift High-Pull 75/55 INT-65/45 BEG-55/35
2 Thrusters 75/55 INT-65/45 BEG-55/35
3 Push Presses 75/55 INT-65/45 BEG-55/35
4 Power Cleans 75/55 INT-65/45 BEG-55/35
5 Power Snatches 75/55 INT-65/45 BEG-55/35
6 Kettlebell Swings 53/35 INT-35/25 BEG-25/15
7 Pull-Ups Or Any Progression
8 Knees-to-Elbows or Knee Raises
9 Box Jumps 24/20
10 Double-Unders or Singles
11 Burpees
12 Overhead Walking Lunges 45/25 lb Plate BEG-25/15
–Coaches Notes–
You will complete this workout just like the song the “12 Days of Christmas,” goes. You’ll complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.