Warm-Up
A) 1 round:
500m Row at RPE 6
Then, 4 rounds of:
8 Ring Rows
12 Push-Ups
16 Air Squats
B) 3 rounds with an empty bar:
3 Hang Power Snatch
3 Overhead Squats
3 Hang Power Cleans
3 Front Squats
Workout
12 Days of Christmas
1 Deadlift
2 Hang Power Clean
3 Front Squat
4 Press
5 Back Squat
6 Push Press
7 Thrusters
8 Clean
9 Push Jerk
10 Hand Power Snatch
11 Overhead Squats
12 Burpees
RX+: 135#/95#
AX: 75#/55#
RX: 95#65#
Workout Tip
AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+: Competitive athletes that want a little more dose of the good stuff.
The workout is performed like the song “ 12 Days of Christmas”, 1 rep, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.