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12/23/14

12/23/14

Congrats Gaje!

“12 Days of Christmas”

  • 1 100 m Run
  • 2 DB/KB Snatch (35/25)
  • 3 Goblet squats (53/35)
  • 4 Plate ground to overhead (45/35)
  • 5 Burpees
  • 6 Toes to Bar
  • 7 Push-ups
  • 8 Box Jumps (24″/20″)
  • 9 Kettlebell Swings (53/35)
  • 10 Pull-ups
  • 11 Calories on rower
  • 12 DB/KB Thrusters (35/25)

Complete the reps like the song. Example: 1 run. Then 2 DB snatches, 1 run. Then 3 G.Squats, 2 Snatch, 1 run. ect. Scale as necessary.

or…..

“12 Days of Barbell” 

  • 1 Deadlift
  • 2 Hang Power Cleans
  • 3 Front Squats
  • 4 Shoulder Press
  • 5 Back Squats
  • 6 Push Press
  • 7 Thrusters
  • 8 Squat Cleans
  • 9 Push Jerk
  • 10 Hang Power Snatch
  • 11 Overhead Squat
  • 12 SDHP

L1: 95/65 L2: 75/55 L3: 65/45

Starts on 1 and goes up. Example: Complete 1 DL. Then 1 DL and 2 cleans. the 1,2,3. Then 1,2,3,4. etc.

 

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