Hang with Scott and I  as we talk through more movements from our 12 Days of Christmas WOD , focusing on power cleans, snatches, and box jumps  — with plenty of coaching cues (and a Santa hat making things extra spicy 😅). We dive into: 🏋️ Power Cleans  — it’s all in the setup. Chest up, use the legs, push the ground away and catch strong. No muscling the bar. 🏋️ Snatches  — legs first, arms last. Big extension, elbows to the ceiling, and let the bar float. 📦 Box Jumps  —

Have a listen to Scott and I  as we run through the movements and share some coaching tips to help you get the most out of this festive classic. This workout is performed exactly like the song  — it builds, it gets spicy, and it’s meant to be fun. 🎶 The Movements: 1️⃣ 1 min Plank 2️⃣ Thrusters 3️⃣ Push-ups 4️⃣ Power Cleans 5️⃣ Power Snatches 6️⃣ Pull-ups 7️⃣ Back Squats 8️⃣ Box Jumps 9️⃣ Toes-to-Bar 🔟 Front Squats 1️⃣1️⃣ Cal Row 1️⃣2️⃣ Overhead Lunges Weights: RX+ 80/60 RX

In today’s strength cycle we’re focusing on the clean pull , but here’s the key: It’s not  a pull. Think of it as a full-body extension . Feel your whole foot on the ground — heels, mid-foot, toes.Stay patient in the first half of the lift, keep the bar close, and then push the ground away  with your legs. That powerful leg drive is what makes the bar float.Not the arms.Not a shrug.Just pure, controlled extension. Be patient. Use the legs. Finish tall. Build a stronger clean.

We’ve got a 20-minute EMOM (Every Minute On the Minute) made up of max reps  each minute. Here’s how it works: Minute 1  – Max Burpee Box Jump Overs Minute 2  – Max Bench Press  (Dumbbells) Minute 3  – Max Double UndersMinute 4  – Rest ⏱ Repeat for 5 rounds total Let’s break down each movement: 🧱 Burpee Box Jump Overs Chest must touch the floor  on every burpee — step or jump up from the ground Focus on pushing the ground away  with a straight back (no worming!) Use your arm

We’ve got a spicy little couplet for you: Thrusters and Ring Dips The rep scheme: 21 – 18 – 15 – 12 – 9 – 6 Thrusters  (from the floor) Ring Dips Let’s break it down: 💪 Thrusters Your bar starts on the floor — so you can either power clean or squat clean it into position. Once you’ve got it up, it’s all about: Full-depth front squat  — chest up, hips below parallel As you stand, drive up through the legs Transition smoothly into the press overhead (Remember: this is essentia

This movement is all about power and precision  — using your legs to drive the bar overhead with speed, not just strength. Here’s what we’re focusing on: 🔑 Core Positioning Think: rib cage to belly button . Tuck your pelvis slightly under your ribs to create a strong, stacked position. This sets the foundation for a powerful press. 🧱 Front Rack Setup Elbows up nice and high in the front rack. We want your chest and hips open  in the dip — no collapsing forward. Dropping you

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