WARM UP
3 Rounds not For Time
Run 200m or row 250m
10mt Inch Worms
20 Squats
30 Jumping Jacks
10 Superman Hold
MOBILITY & SKILLS
Hips – Shoulders
“12 DAYS OF CHRISTMAS”
For Time
1 Front Squat #35/25
2 Wall Ball #9/6
3 Clean & Jerk #35/25
4 Power Cleans #35/25
5 Power Snatches #35/25
6 Pull Ups
7 Box Jumps #60/50
8 Toe to Bar
9 Cal Bike/Row
10 Overhead Walking Lunges #35/25
11 Double Unders
12 Burpees
Complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
