Warm-up
• 300 m Row
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
Snatch
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
Snatch Grip Pulls
• 5 reps at 95% of 1RM Snatch
• 5 reps at 105% of 1RM Snatch
Conditioning
“12 Days of Christmas”
For time:
• 1 Rope Climb 15’
• 2 Power Snatch 135/95#
• 3 Burpees Over Bar
• 4 Hang Power Clean 135/95#
• 5 AbMat Sit-ups
• 6 Kettlebell Swings 70/53#
• 7 Wall Balls 20/14#
• 8 Deadlifts 135/95#
• 9 Push-ups
• 10 Front Squat 135/95#
• 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.