12 days of xmas

or

 

 Warm up 

• Line drills 
• 10 naked bar DL
• posterior chain foam roll 
• 10 naked bar DL 
• posterior chain foam roll 

demo grace 

Strength: (20 Minutes)

Tempo Sumo arms (wide)  RDL  TEMPO 3/2/2  FROM GROUND 3 SEC, HOLD 2 SEC,

2 SEC DOWN….NO DROPPING THE BAR

5×3@77.5%
2×5@50%
2×5@75%
5×3@77.5%

WOD 1  “GRACE”

For time:
30 Squat Clean & Jerk (155/105#)

add a 400 m run after every 10 reps if you want to put GRACE on steroids

Scaled
MW and/or Power Clean

or 

devils press 

Core: (Bonus Work)

8 Rounds:
8 V-Up
8 Hollow Rock
8 super man
Rest 30 Seconds