A. Dynamic Stretches
B. “12 Days of Christmas”
(For time)
Clean & Jerk 170/245lbs
Dbell snatches 60/85lb
Burpee to target
Box jumps or step ups 20/24"
Wall balls 14/20lb
Toes to bar
Push ups
Goblet squats 60/85lb
Deadlifts 170/245lb
Handstand push ups
Dbell swings 60/85lb
Muscle ups
(Workouts flows as the “12 Days of Christmas” Song plays; 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1)
C. Static stretches
A. Dynamic Stretches B. (Every minute for 5 minutes) 5 tall med ball squat cleans 20/14lb 50’ bear crawl C. (15 minute clock) Every 3 minutes: 5 hang squat cleans 225/155lb 5 shuttle runs (50’) D. (Fo
A. Dynamic Stretches B. “The Force Is Strong With This One” (Teams of 3) (For time) Buy in: 200 burpee over bar (1 person works at a time; switch every minute) -then- 27-21-15-9 each person Deadlifts
A. Dynamic Stretches B. (3 rounds) 10/10 banded standing external rotation 15 cal ski erg 25 ab mat sit ups 100’ walking lunge C. (5 rounds for time) 10 hang power snatch 115/85lb 10/7 cal bike D. (5