Friday, December 21st

Oly:
Every :30 for 5 minutes
2 Power Cleans + 1 Push Jerk - as heavy as possible with good technique

Strength:
Back Squat 3x4-6

Metcon:
12 Days of Christmas

Each person has 1 set of heavy dumbbells and a Kettlebell

1.    Power Clean and Jerks
2.    Single Arm Power Snatch
3.    Thrusters
4.    Pull Ups
5.    Burpees
6.    KB Swings
7.    Sit Ups
8.    Jumping Squats
9.    Clapping Push Ups
10.    Weighted Lunges
11.    DB Push Press
12.    Man Makers


To be done in the style of the “12 Days of Christmas” song.

1 ... 2,1 ... 3,2,1 ... 4,3,2,1 ...