Pre WOD:
E2MOM for 12 min:
3 Front Squat+1 Paused Split Jerk
start at 70% of 1 RM C&J and build up
3 sec pause in catch in SJ
WOD:
12 Bars of Christmas
For time:
1 Deadlift, 43/30 kg
2 Hang Power Cleans, 43/30 kg 3 Front Squats, 43/30 kg
4 Strict Press, 43/30 kg 5 Back Squats, 43/30 kg 6 Push Press, 43/30 kg 7 Thrusters, 43/30 kg
8 Squat Cleans, 43/30 kg
9 Push Jerks, 43/30 kg
10 Hang Power Snatches, 43/30 kg
11 Overhead Squats, 43/30 kg
12 Sumo Deadlift High-pulls, 43/30 kg
The classic 12 days of Christmas barbell style. Cap 35 min
Perform like this:
1 Deadlift
1 Deadlift+2 Hang Power Clean
1 Deadlift+2 Hang Power Clean+3 Front Squats and so on until 1+2+3+4+5+6+7+8+9+10+11+12 on the last round
Post WOD:
3-5 Rounds:
20 Abmat Sit Ups
10/10 Seated Rotational Med Ball Throws
