12 Day of Christmas…
Do this to the tune of the
carol.
First round do 1 snatch,
2nd round do 2 muscle ups
+ 1 snatch.
3rd round do 3 cleans + 2
MU + 1 Snatch
ETC…
12 rounds total.
Scaled
(Choose 10, 20 or 40 min time
cap. Adjust weight, bands,
height as necessary)
1 Power Snatch (95/65lb)
2 Pull Ups
3 Power Clean (95/65lb)
4 Push Ups
5 Burpees
6 Air Squats
7 Push Jerks (95/65lb)
8 Kettlebell Swings (24/16kg)
9 Knee ups
10 Box Jumps (24/20″)
11 Wall Balls (20/14lb)
12 Thrusters (95/65lb)
Rx
1 Power Snatch (135/95lb)
2 Muscle Ups
3 Cleans (full) (135/95lb)
4 Hand Stand Push Ups
5 Burpees
6 Pistols
7 Push Jerks (135/95lb)
8 Kettlebell Swings (24/16kg)
9 Toes to Bar
10 Box Jumps (24/20″)
11 Wall Balls (20/14lb)
12 Thrusters (135/95lb)
Rx+
1 Power Snatch (155/105lb)
2 Muscle Ups
3 Cleans (full) (155/105lb)
4 Hand Stand Push Ups
5 Burpees
6 Pistols
7 Push Jerks (155/105lb)
8 Kettlebell Swings (24/16kg)
9 Toes to Bar
10 Box Jumps (24/20″)
11 Wall Balls (20/14lb)
12 Thrusters (155/105lb)