**This Saturday** features the **"12 Days of Christmas"** workout with an extended class session (9:00-11:00am). The longer duration allows for proper warm-up, movement review, and cool-down for this challenging workout.
Weekly Workouts
**Monday** — Descending ladder: 10-9-8-7-6-5-4-3-2-1 of power clean & jerk (135/95) and burpee pull-ups.
**Tuesday** — Four rounds, 4 minutes each: 400m run or 30/24 cal bike, then max cal row in remaining time. 4-minute rest between rounds.
**Wednesday** — Snatch complex: 1 power snatch + 1 dip snatch + 1 overhead squat (build 0-5:00, then 1 complex/min for 10 mins). Front squat: build to 2-rep max in 15 minutes.
**Thursday** — Partner AMRAP 20 (alternating rounds): 3 bar muscle-ups, 30 double-unders.
**Friday** — Bench press: build to 2-rep max in 15 minutes. Then descending ladder 40-30-20-10: push-ups, KB swings (shoulder height), alternating V-ups.
**Saturday** — "12 Days of Christmas" WOD — details at the gym!
