Friday 12-23

“12 Days of Christmas”

1 Rope Climb

2 Bar MU

3 Stone to Shoulder 116/72

4 Thruster 95/65

5 C2B

6 Power Clean 95/65

7 Box Jump Over 24/20

8 Pull Up

9 Clean and Jerk 95/65

10 Cal Air Bike

11 Burpee

12 Squat Snatch 95/65

*Complete 1 Rope Climb, then 2 Bar MU and 1 Rope Climb, then 3 Stone to Shoulder, 2 Bar MU and 1 Rope Climb. And so on…

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Thursday 12-21

Mobility: Calves/Hams/Hips/Chest

A: 5 Rounds

10 Bench Press

10 Deadlift

B: 5 Rounds

10 Back Squat

5 Vert Squat Jump + 5 Broad Jump

C: 4 Rounds

20 Speed Split Lunge Before Take Off

400 m Run

*1 min rest between rounds

“Explode” Pick weights that you can move, it’s not about heavy today…

*Loading stays the same throughout set

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