ROOKIE
Perform the movements to the tune of “12 Days of Christmas”
1 – 100 Meter Row
2 – Power Cleans (60/40kg)
3 – Ring Dips
4 – Dumbbell Ground to Overhead (20/12.5kg)
5 – Burpees
6 – Toes to Bar
7 – Push-ups
8 – Box Jumps 24/20″
9 – Kettlebell Swings (32/24 kg)
10 – Pull-ups
11 – Front Squats (60/40kg
12 – Shoulder to Overhead (60/40kg)
*Athlete rows 100m, then performs 2 Power Cleans and Rows 100m, then
performs 3 Ring Dips + 2 Power Cleans + Row 100m, the 4 DB GOH + 3 Ring
Dips + 2 Power Cleans + 100m Row…
(Compare to 151205)
INTERMEDIATE
Perform the movements to the tune of “12 Days of Christmas”
1 – 100 Meter Row
2 – Power Cleans (60/40kg)
3 – Ring Dips
4 – Dumbbell Ground to Overhead (20/12.5kg)
5 – Burpees
6 – Toes to Bar
7 – Push-ups
8 – Box Jumps 24/20″
9 – Kettlebell Swings (32/24 kg)
10 – Pull-ups
11 – Front Squats (60/40kg
12 – Shoulder to Overhead (60/40kg)
*Athlete rows 100m, then performs 2 Power Cleans and Rows 100m, then
performs 3 Ring Dips + 2 Power Cleans + Row 100m, the 4 DB GOH + 3 Ring
Dips + 2 Power Cleans + 100m Row…
(Compare to 151205)
COMPETITOR
A.
EMOM for 20 min
1 Clean and Jerk
(increase load every 2 minutes)
B.
5 Rounds for time:
200m Run
15 Hang Power Cleans 60/40kg
20 Bar Facing Burpees