Saturday, 24 December

*****PreWork*****

Hang Power Clean, build to a 5 rep max

*****0900 Class*****

WARM UP

“12 Days of Christmas”

“The best way to spread Christmas cheer is to complain about the workout for all to hear” -ELF

Teams of 2, For Time Time Cap 60 mins

1- 200m Run

2- 4 Hang Power Snatches (RX 135/95 Scaled 95/65)

3- 6 Squat Cleans (RX 135/95 Scaled 95/65)

4- 8 Burpee Box Jump Overs

5- 10 Toes To Bar (Scaled Knees to Chest)

6- 12 Bar Muscle Ups (Scaled most challenging pull up variation athletes can maintain to complete in 3-4 sets)

7- 14 Hand Stand Push Ups (Scaled add ab mats to assist or 20 sec handstand hold)

8- 40 Double Unders (scaled 60 singles)

9- 18 Kettlebell Swings (RX 53/35 Scaled 35/20)

10- 20 GHD Sit Ups (Scaled ab-mat sit ups)

11- 22 Wallballs (RX 30/20 Scaled 20/14)

12- 24 Thrusters (RX 135/95 Scaled 95/65)

Work out will be completed as follows:

  • 200 m run
  • 4 Hang power snatches, 200m run
  • 6 squat clean, 4 hang power snatches, 200m run
  • 8 burpees box jump overs, 6 squat cleans, 4 hang power snatches, 200m run
  • ……… until the final round you complete all 12

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