December 19, 2016

A. Warm Up

:30s Burpees
:30s High Knees
:30s Plank Shoulder Taps
:30s Groiners
2 Laps around build. Grab a barbell then:
10 Strict Presses
10 Front Squats
10 Sotts Presses (May need PVC)
5 High Hang cleans
5 Power Cleans
3 High Hang Squat Cleans
3 Hang Squat Cleans
3 Squat Cleans


Mobilize Front rack and ankles x2 minutes each

​B. 12 Lifts Of Christmas (AKA Big Clean Complex)

​Every 4 Minutes for 16:
High Hang Clean
Hang Clean
Clean
Push Press
High Hang Clean
Hang Clean
Clean
Push Jerk
High Hang Clean
Hang Clean
Clean
Split Jerk

Coaches discretion on this one. RX will be all unbroken but new members or those just out of foundations will rest as needed in between reps to ensure form is number one priority. This is a lot of work and its easy to overdo it, so listen to your coaches and your body.

C. Metcon (AMRAP - Rounds and Reps)

10 Minute AMRAP:
10 Toes to Bar
10 Hand Release Pushups
10 Kettlebell Swings

RX is 24/16 and Toes to Bar
Scale as needed.