Monday 12/23

WARM UP
5:00 pizza delivery
*every dropped pizza equals 1 wall walk
SKILL
Handstand walking
10:00 practice
-shoulder taps
-lateral walk
-forward rolls from wall
WORKOUT OF THE DAY
“12 days of Christmas”
1 deadlift
2 thruster
3 push press
4 hang clean
5 power snatch
6 kettlebell swing (24/26)
7 pull ups
8 wall balls
9 box jumps
10 toes to bar
11 burpees
12 overhead lunges (45/25)
RX: (95/65)
*Perform the work just as you would sing the song. 30:00 time cap.
BARBELL CLUB
3 rounds barbell warm up
A) EMOTM 5:00
Snatch pull + high pull + power snatch
B) 10:00 to build to heavy squat snatch
C) EMOTM 5:00
Clean pull + high pull + power clean
D) 10:00 to build to heavy squat clean
E) Front squat
5 x 5