3 sets as warm-up:
10 alternating DB snatches
5 goblet squats w/:03 pause in the hole
:15-:30 2-arm hang from bar

A. Snatch, 9 x 1 moderate & crisp; begin a rep every :60
B. Back squat, 6-6-6, 20X2; begin a set every 3:00
+
For time w/a 9:00 cap:
21 power cleans, light up to 95/65
9 burpees w/lateral hop/step over bar
15 power cleans
15 burpees
9 power cleans
21 burpees
+
5:00-10:00 coach-led mobility

Post results to comments.

2 rounds as warm-up:
15 light band pass-throughs
15 light band pull-aparts
:30-:60 plank on ground

5 rounds:
2:00 upper pressing gymnastics practice
2:00 upper pulling gymnastics practice
2:00 bike/row/ski moderate
*so this should be a very steadily-paced 30 minutes w/crisp gymnastics repetitions accumulated throughout
+
5:00-10:00 mobility work – coach-led

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3 rounds as warm-up:
5/side single-leg glute bridges
5/side 1-arm DB hang clean & jerk w/:01 pause overhead
3 standing broad jumps – sub-maximal throughout

10:00 to build to a moderate/tough complex of 1 power clean + 1 hang power clean + 1 front squat
+
2:00 rest
+
For reps w/a partner on a 18:00 running clock:
AMRAP in 6:00 strict pull-ups
AMRAP in 6:00 wall balls
AMRAP in 6:00 double-unders
*partners trade off every :30, if working solo you’ll work for :30 followed by :30 rest

5:00-10:00 mobility work – coach-led

Post results to comments.

SCHEDULE NOTICE: no 6AM class today, but all else is normal (so 1030/430/530/630)

SCHEDULE NOTICE:
today (12.25): closed, Merry Christmas
Wednesday (12.26): 1030, 430, 530, 630 (so no 6AM)
Thursday (12.27): normal schedule resumes

3 rounds as warm-up:
5 inchworms w/push-up
10 alternating 1-arm DB snatch
5/side 1-arm DB rows w/pause @ top

For fun (kind of) & time, solo or w/a partner:
1 thruster, moderate up to 135/95
2 front squats
3 shoulder-to-overhead
4 hang power cleans
5 deadlifts
6 alternating barbell front rack reverse lunges
7 toes-to-bar
8 burpees
9 pull-ups
10 hand-release push-ups
11 ground-to-overhead
12 muscle-ups or strict CTB pull-ups or wall walks
*to the 12 Days of Christmas structure (so 1 thruster, then 2 front squats & 1 thruster, then 3 push presses + 2 front squats + 1 thruster, and so on…)

SCHEDULE NOTICE:
today (12.24): 1030 only, hope to see everyone there!
Tuesday (12.25): closed
Wednesday (12.26): 1030, 430, 530, 630 (so no 6AM)
Thursday (12.27): normal schedule resumes

Dynamic mobility work – coach-led

AMRAP in 24:00 w/a partner:
12 calories – your choice row/bike/ski
12 burpees
12 Russian kettlebell swings
*partners trade off completed rounds
+
optional bis & tris work of choice

Post result to comments.