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. “Partner” (For time) 300m team run (3 rounds each) 5 hang power cleans 185/125lb 5 burpee over bar 5 box jump overs 24/20” (switch every round) 300m team run (3 rounds each) 5
A. Dynamic Stretches B. (2 rounds) 25 banded external rotation 15 bumper thoracic pass through on med ball C. (For Strength/ Technique) Push Jerk 5-5-5 3-3-3 (Build by feel; first set starts 60%+) D.
A. Dynamic Stretches B. (For strength/ technique) 14-12-10-8 Barbell bent over row C. (6 rounds for time) 5 deadlifts 315/225lb 400m row D. (5 rounds for time) 4 deadlifts 365/255lb 3 wall walks 6” li