Coach's choice... merry christmas 

WARM-UP -
Burgener Warm Up Clean +
Skill Transfer (15:00)
* 10 minutes with a PVC or
Empty Barbell
* Perform 3-5 reps at each
movement

-into-
3x High Hang Clean + 3x

WARM-UP -
Banded 7s

-into-
8:00 AMRAP

WARM-UP -
Hip Halo

-into-
8:00 AMRAP

WARM-UP -
10:00 AMRAP
30-second Jump Rope
10 Ring Rows
5 Hang Power Cleans
5 Cat/Cows
10 Banded Good Morning
WORKOUT PREP -
3 sets:
50m Run (build in pace)
3 Hang Power Cleans (build
in weight)

WARM-UP -
2 sets:
10 Banded Pull Aparts
10 Banded Good Mornings

-into-
7:00 AMRAP:

WARM-UP -
2:00 Machine:

-into-
10:00 AMRAP

10 Walking Lunge Steps +
Torso Twist
10 Shoulder Taps (plank)
10-second Handstand Hold
5 Kip Swings
5 Hanging Knee Raises

WORKOUT PREP-
2 sets:

WARM-UP -
Crossover Symmetry or
Banded 7s

-into-
3 sets:

WARM-UP -
2:00 Bike

-into-
8:00 AMRAP

2:00 Machine

-into-
8:00 AMRAP