Dynamic warm-up:
– Shoulder warm-up
– Run 400m, 30 abmat sit-ups, 20 scapular push-ups, 10 pull-ups
then…
On the minute for 10 min:
Odd- 5 TnG power snatch – light/moderate load
Even- 20 double unders
1 Burpee
2 Handstand Pushups
3 Sumo Deadlift High-Pulls (95/65)
4 Box Jumps (24/18)
5 Thrusters (95/65)
6 KB Swings (70/55)
7 Pushups
8 Pullups
9 Clean and Jerks (95/65)
10 Walking Lunges
11 Wall-balls (20/14)
12 Power Snatches (95/65)
Perform the workout just as the “12 Days of Christmas” song is sung and refrained. 1 burpee, then 2 Handstand Pushups and 1 Burpee, then 3 SDLHPs 2 handstand pushups 1 burpee, etc…..
Deadlift
5×3 @ 75-80% 1 RM with tempo of 31X1
then…
For time:
– 15 Strict Pull-ups
– 7 Push Press (155/105)
– 12 Strict Pull-ups
– 5 Push Press (155/105)
– 9 Strict Pull-ups
– 3 Push Press (155/105)
-then-
100 Double-Unders
Every 30 seconds for 5 minutes (11 total reps):
1 Power Snatch @ 70% (of max Snatch any style)
then…
3 rounds for time:
– 800 m run
– 10 power cleans (155/105)
A1.) Low Bar Back Squat: 3X10 –heaviest possible; rest 20 sec
A2.) ME strict Pull-Ups; rest as much as needed
then…
4 min AMRAP of bar facing burpees
-rest 2 min-
4 min AMRAP of:
– 16 BB overhead walking lunges (95/65)
– 8 KB swings
-rest 2 min-
1.5 min AMRAP of bar facing burpees
5X2 3 Position Clean + 1 Push Jerk (low to high) DEMO
then…
15 min AMRAP
– 12 Shoulder to overhead (115/95)
– 9 Box jumps (24/20)
– 6 Toes to bar
On the minute for 12 min:
Even minutes – 3 Heavy Push Presses
Odd minutes – 6 Pullups (These should be challenging–strict, “L”, weighted etc.)
then…
WOD:
4 rounds for time:
– 10 BW backsquats (bar starts from ground)
– 15 HR push-ups
– 30 double unders
*rest 1 min
then…
3:00 accumulated FLR
Every 20 seconds for 4 minutes (13 total reps):
1 Power Clean @ 75% (of max Clean any style)
-then-
3 rounds for total working time of:
– Run 400m
– 7 HSPUs (10 for advanced)
– 14 Medball Sit-ups
*Rest 1:00 between rounds. Complete each round as fast as possible.