Warm-up
• 400 m Run
3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats
3 rounds:
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
8 min E2MOM:
• 1 Power Snatch
• 1 Snatch Balance
• 2 OHS
8 min E2MOM:
• 3 Thrusters
Barbells start from the ground. Increase weight each set to finish as heavy as possible.
Conditioning
“12 Days of Christmas”
For time:
• 1 Rope Climb 15’
• 2 Power Snatches 135/95#
• 3 Burpees Over Bar
• 4 Hang Power Cleans 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 Squats 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.