“12 days of Christmas” 100m run Power cleans 185/125 Deadlifts DB Push press 50/35 Box jump overs 24”/20” Russian KBS 70/53 Handstand Push-ups Wallballs 20/14 Ring dips Toes to bar DB Thrusters Ring Muscle ups
STRENGTH: Work up to heavy 1 Squat clean + 1 Hang squat clean + 1 Front Squat *Can not drop bar in between reps – 20’ to Establish CONDITIONING: For Time: 12’ EMOM 10/8 Cal on bike 1 Power clean (build each round, heaviest made
“Active Recovery/Open Gym” 4x200m Run Rest 1:1 3x400m Run Rest 1:1 2x800m RunRest 1:1 Into… 1’ Side Plank(left) 2’ Plank On Hands 1’ Side Plank(right) *Goal is to learn more about your run pace during these runs.
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