"12 Days of Christmas"
1 Squat Clean (135/95)
2 Burpee Bar Muscle Up/ Burpee Pull-Up
3 DB Front Squats (50/35)
4 Jumping Lunges
5 Burpee Over Bar
6 Toes to Bar
7 Push Ups
8 (4ES) DB Lunge (50/35)
9 Hang Power Clean (135/95)
10 Strict HSPU
11-0 Double Unders
12 Thrusters (135/95)
3rds 250m Row 8 Chest to Bar Pull-Ups 12 Box Jump Overs (24/20) 1min Rest directly into... 3rds 14/10cal Bike 4 Bar Muscle Ups (Burpee Pull-Ups) 15 Box Jumps (24/20) 1min Rest
1 REP MAX BACK SQUAT WEDNESDAY Every 2min x 6 sets: 2 Hi Hang Snatch + 2 Overhead Squats 14min AMRAP 30 Double Unders 20 Wall Balls (20/14) 30 Double Unders 8 Each Side DB Hang Clean & Jerk (70/50)
3rds NFT 12 Pendlay Row, adding 15 Lateral Plate Raise 5rds For Time: 16 Alt. DB Snatch (50/35) 24 Alt. Box Step Ups (24/20) (no weight)
