Oh Christmas Tree

Warm Up/Mobility
Pre Class Mobility (Banded 7’s & Hip)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs

2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

Warm-up
Warm-up
3 sets:
10 Wall sit Dumbbell Strict Press
20 Banded Pull Apart (Palms up)
5 x 1 Overhead Squat + 1 Sots Press (light)

Strength
Hang Snatch + Snatch (2x 1 + 1 @ 75-80% 3×1+1 @80-85%)
Stand the bar tall, and lower to just above the knee before the prescribed number of Hang Snatch; perform the prescribed number of Snatch from the floor

2 x 1 Hang Snatch + 1 Snatch @ 75-80% of 1RM
3 x 1 Hang Snatch + 1 Snatch @ 80-85% of 1RM
Front Squat (5×5 (90-95% Clean))
@ 90-95% of 1RM Clean

Pre-MetCon Warm-up
Warm-up
1 Set (at workout pace):
4 Toes to Bar
3 Burpee box jump overs (24"/20")
2 Power cleans (185/125)

Metcon
4:00 Time Cap Each Set – (5:00 w/ Rest)
Total Time 14:00
Optimal Sub 2:30
Metcon (3 Rounds for reps)
3 sets
15 Toes to Bar
10 Burpee box jump overs (24"/20")
5 Power cleans (185/125)
-1:00 Rest between sets-

Finisher
Metcon
2 Sets:
15 Dumbbell bicep curl R/L
15 Cat Cow Exercises
15 Bulgarian Split Squat R/L

Post Workout Mobility
2:00 Couch Sit

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