Power Clean 1 x 5 – Sets across at 90%. All 5 singles at the same weight. If you don’t have a 1 Rep Max to base the % off then work up to a challenging weight and use that. If you feel good, this is an opportunity to establish a 1 Rep Max.



3 RFT:
400 meter run
21 Kettlebell Swings 24/16kg
12 Pull-ups

3 RFT:
400m Run
21 Russian KB Swings 24/16kg
12 Body Rows


Don’t neglect your mobility over the holidays, you can take ROMWOD with you 🙂

ROMWOD stands for Range Of Motion Workout Of the Day. It is a website that provides daily videos designed to increase range of motion, optimize athletic performance, and promote recovery, healing, and longevity. … But range of motion is not an issue that is present only in the gym.

Want to do ROMWOD at home? Follow the link below for a free 14 day trial.
ROMWOD - Optimize Your Range of Motion