Monday 12.24.2018

POSTED ON December 23, 2018

Monday | 12.24.2018

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Coach/Class notes:




Warm Up:


50ft Samson Lunge

20 Jumping Jacks

50ft Broad Jump




5/5 Single Leg Good Mornings

5 Empty Bar Thrusters

5 Empty Bar Hang Power Cleans

5 Empty Bar SDHP








RX (Level 1) – (95/65)


Intermediate (Level 2) – (75/55)


Beginner (Level 3) – (65/45)


For Time


1 Deadlift

2 Hang Power Cleans

3 Front Squats

4 Strict Press

5 Back Squats

6 Push Press

7 Thrusters

8 Squat Cleans

9 Push Jerks

10 Hang Power Snatches

11 Overhead Squats

12 Sumo Deadlift High Pulls

Like the song the “12 Days of Christmas,”

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.


Cool Down:


2 Rounds For Quality


2min Pigeon L/R

2min Forward Fold

2min Butterfly

2min Dragon L/R

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