Performed with a partner:
1 Deadlift @ 60/42.5kg (total reps for the workout = 12 reps)
2 Power Cleans (22 reps)
3 Thrusters (30 reps)
4 Alternating Pistols (36 Reps)
5 Chest-To-Bar Pull-ups (40 Reps)
6 USA Swings @ 32/24kg (42 Reps)
7 Wallballs @ 20/14 (42 reps)
8 Push Jerk @ (40 reps)
9 Box Jumps @ 75/61cm (36 reps)
10 Toes to Bar (30 reps)
11 Bar Facing Burpees (22 reps)
12 Ring Muscle-ups or 12 Squat Clean Thrusters (athletes choice)
One person works, but work is NOT split.
Format is the same as the 12 days of Christmas Song…
Notes: Each athlete will complete all work listed meaning the work is NOT split, but one person will complete their work while their partner rests ie. partner A complete all reps of whatever movement they are before switching. Work/Rest will be roughly 1:1 so athletes should be able to maintain a high level of intensity.
Three-way Thoracic Spine Foam Roll
5:00 of easy bike, jog, or row
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