WARMUP
2 min Jump Rope Practice (SU/DU/DUA)
Into-
8 min AMRAP
5 Inchworms
5 Pushups
5 KB Swings
5 Front Squats
1 Snatch to 5 OHS
5 Shoulder to Overhead
*Start with empty BB or PVC. Increase weight each round of warmup.
WORKOUT
“12 DAYS OF CHRISTMAS”
1 Snatch (135/95)
2 Thrusters
3 Strict Pull-ups
4 Cleans
50 Double Unders
6 Front Squats
7 Toes to Bar
8 KB Swings
9 Mountain Climbers (L+R=1)
10 Lunges (L+R=2)
11 Pushups
12 Air Squats
*WOD runs like the song:
-1 Snatch
-2 Thrusters, 1 Snatch
-3 Strict Pull-ups, 2 Thrusters, 1 Snatch
-4 Cleans, 3 Strict Pull-ups, 2 Thrusters, 1 Snatch
OPTIONAL AFTER PARTY
FOR QUALITY
5:00 Foam Roll or Barbell Smash of Choice
(No Measure)
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