• Trigger/Warm-up/Mobilise/Activate

  • 1) Thrusters
  • *3-3-3-3-3 (Find your new 3RM)

  • Holiday WOD…
  • HS Walk 100 m for time (after falling, restart where your body touched the ground fartherest from the finish line)
  • Substitutes:
  • HS hold at the wall (3 min of cumulative holding)
  • OR at the top of a Push-up, touch your hip with the same side hand, alternating sides for a total of 200 hip touches

  • Then…

  • 2) Complete the following for time:
  • 20 Thrusters (27 kg / 45 kg)
  • 16 T2B
  • 16 Medicine Ball Cleans (6.3 kg / 9.1 kg)
  • 14 T2B
  • 14 Medicine Ball Cleans (6.3 kg / 9.1 kg)
  • 12 T2B
  • 12 Medicine Ball Cleans (6.3 kg / 9.1 kg)
  • 20 Thrusters (27 kg / 45 kg)

  • Score = Time

  • Holiday Met Con:
  • 2) Complete the following for time:
  • 20 Bag/Stone Thrusters (20 kg / 10 kg)
  • 32 Sit-ups
  • 16 Bag/Stone Cleans (20 kg / 10 kg)
  • 28 Sit-up’s
  • 14 Bag/Stone Cleans (20 kg / 10 kg)
  • 24 Sit-up’s
  • 12 Bag/Stone Cleans (20 kg / 10 kg)
  • 20 Bag/Stone Thrusters (20 kg / 10 kg)

  • Score = Time

  • Cool-down/Trigger Ball/Foam Roll/Stretch

  • Featured Image – Goals Setting – see our post earlier today