Sat, Dec 25, 2021

MERRY CHRISTMAS!

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 PVC Sots Press
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 60 sec Squat Hold

Strength
Snatch
• 5-3-1 reps, work up to 90% of 1RM

10 min E2MOM:
• 1 Clean Pull
• 2 Hang Power Cleans
• 1 Split Jerk

Conditioning
“12 Days of Christmas”
For time:
• 1 Bar Muscle-up
• 2 Power Snatch 115/75#
• 3 Burpees Over Bar
• 4 Hang Power Clean 115/75#
• 5 AbMat Sit-ups
• 6 Kettlebell Swings 70/53#
• 7 Wall Balls 20/14#
• 8 Deadlifts 115/75#
• 9 Push-ups
• 10 Front Squat 115/75#
• 11 Chest-to-bar Pull-ups
• 12 Handstand Push-ups

Do 1, then 2-1, then 3-2-1, then 4-3-2-1… continue pattern until final round of 12-11-10-9-8-7-6-5-4-3-2-1.