12.24.2022 Team of 3

Warm Up
2 sets
200m row/ski/bike
5/side plate drop back lunges
10 x goblet squats- slow to fast tempo
5/side half kneeling KB strict press
50' perfect stretch walk- lunge + forearm to the floor + thoracic rotation + straight leg stretch



Mobility
3 x eccentric pull ups with a 5-6 sec descend
box stretch with PVC x 45 seconds https://vimeo.com/196491452
5/side x squat Y's with 2.5 -5# plates in each hand



Clean warm up with empty barbell
 Burgener Warm up   https://www.instagram.com/p/Bw1rOjbgILs/
 
round one with empty bar
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2"
5. push jerk



WOD
"Jolly Old Saint Nick"
Team of 3
30:00 CAP
60 Clean & Jerk 155/105    135/95    115/75
300m row each person on the team
10 rope climbs or 20 up/downs
300m row each person
100 bar facing burpees
300m row each person
10 rope climbs
300m row each person 
60 Clean & Jerk  155/105 135/95  115/75