Warm Up
Repeat For 5 Minutes
8 Empty Bar Hang Muscle Snatch
8 Empty Bar Hang Muscle Clean
10 Empty Bar Deadlift
10 Empty Bar Bent Over Row
10 Scap Pull Ups
WOD
For Time, Adding One Movement Per Round:
ELITE
1 Sumo Deadlift High-Pull (75/55)
2 Thrusters (75/55)
3 Push Presses (75/55)
4 Power Cleans (75/55)
5 Power Snatches (75/55)
6 Kettlebell Swings (60/42)
7 Pull-Ups
8 Knees-To-Elbows
9 Box Jumps (24/20)
10 Double Unders
11 Burpees
12 Db Overhead Lunges (55/35)
COMPETITIVE
1 Sumo Deadlift High-Pull (65/45)
2 Thrusters (65/45)
3 Push Presses (65/45)
4 Power Cleans (65/45)
5 Power Snatches (65/45)
6 Kettlebell Swings (53/35)
7 Pull-Ups
8 Knees-To-Elbows
9 Box Jumps (24/20)
10 Double Unders
11 Burpees
12 Db Overhead Lunges (45/25)
PERFORMANCE
1 Sumo Deadlift High-Pull (45/35)
2 Thrusters (45/35)
3 Push Presses (45/35)
4 Power Cleans (45/35)
5 Power Snatches (45/35)
6 Kettlebell Swings (35/25)
7 Pull-Ups
8 Leg Raises or Knee Raises
9 Box Jumps (20)
10 Double Unders Or 17 Single Unders
11 Burpees
12 Db Overhead Lunges (25/15)
Stimulus Points
Fun Christmas Workout, Have Fun.
Don’t Forget To Do The Workout The Way The Song Is Sung By Going Down The List Each Round.
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 15 Hamstring Bias Glute Bridge
Even Minutes) 30 Seconds Cobra Raise
Cool Down & Dismissal
Shoulder Stretch
Quad Stretch