12 days of Christmas

Saturday – December 23, 2017 – 171223
Context: Practice
Dynamic Warm Up Option: 400m jog or 2 min jump rope, then 3 rounds: 8 reverse lunge steps, 8 push-ups, 8 goblet squats, 8 sit ups, 8 banded good mornings, 10-20m farmer carry
Mobility: Hip
Skill Practice Warm Up: Spend 8 minutes working on stone or sandbag to shoulder (cleans), with a 20′-40′ carry.
Strength: none
Super Set: none
Metabolic Conditioning: 12 Days of Christmas

For Time (25 min. cap):

Barbell Weight (55-95-135)

1 Deadlift

2 Front Squats

3 Push Press

4 Hang Power Clean

5 HR Push-ups

6 Pull-ups

7 Mountain Climbers L/R=1

8 KB Swings Rus. (26/35/53)

9 Abmat Sit-ups

10 Double Unders

11 Wall Balls 14/20

12 Power Snatches

Complete like the song:

Do 1; then 2, 1; then 3,2,1; then 4, 3, 2, 1 etc….until 12 Power Snatches, 11 Wall Balls, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Deadlift.

Optional ‘Cash Out’ or Hypertrophy: 10 push ups, 10 squats, 30 double unders, 4 minutes, OR 3 sets of 12 single arm ring rows in a superset with 12 hip extensions
“By the Numbers” Book References: Press p. 199, Push Jerk p. 424