| Warmup On coach’s call 0-3:00 5 step 3-6 pullup warmup 6-10:00 empty barbell warmup then 2 deadlifts+2 power cleans+ 2 thrusters at workout weight 10-15 wallball and devil’s press practice, bathroom break. Then hit it. |
| Workout 12 days of Christmas For time with a 40:00 cap Like the song… 1 Thruster 95/65 2 Power cleans 95/65 3 Ring dips (go from the high rings if you can) 4 toes to bar 5 Chest to bar 6 Russian KB swings 24/16 (green/yellow) 7 burpees 8 stick jumps over the barbell 9 Deadlifts 95/65 10 Front squats 95/65 11 wallballs 20/14 12 devil’s press 2×50/35 So, it goes: 1 Thruster then 2 power cleans, 1 thruster then 3 ring dips, 2 power cleans, 1 thruster then 4 t2b, 3 ring dips, 2 power cleans, 1 thruster etc |
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