Warm-up Drills
I. Row 500m or Run 400m
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review
“The Nightmare Before Christmas”
For Time
1 x Clean and Jerk (135/95lbs)
2 x Muscle-ups
3 x Medicine Ball Cleans (20/14lbs)
4 x Wallball (20/14lbs)
5 x Push Press (135/95lbs)
6 x Pull-ups
7 x Box Jumps (24/20”)
8 x Pistols (4L/4R)
9 x KB Sumo Deadlift High Pulls (32/24kg)
10 x Burpees
11 x KB Swings (32/24kg)
12 x Handstand Push-ups
Notes:
Round 1 … 1 x Clean and Jerk,
Round 2 … 1 x Clean and Jerk + 2 x Muscle-ups,
Round 3 … 1 x Clean and Jerk + 2 x Muscle-ups + 3 x Medicine Ball Cleans…
Continue working until all 12 rounds have been completed in this ascending fashion.
Round 12 is … HAULLL THROUGH ALLLLLLLL (1+2+3+4…etc through 12).
Post scores to comments.