Warm-up Drills
I. Row 500m
II. 2 Rounds of
5 x Air Squat to Medicine Ball
5 x Medicine Ball Sumo Deadlift
5 x Medicine Ball Sumo Deadlift High Pull
5 x Medicine Ball Power Clean
5 x Medicine Ball Clean
10 x Hollow Rocks
III. Mobility & Yoga Poses
IV. Movement review, set-up and warm-up
“The Nightmare Before Christmas”
Complete 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 will be 1 x Clean and Jerk,
Round 2 will be 1 x Clean and Jerk + 2 x Muscle-ups,
Round 3 will be 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.
Post scores to comments.
37:34 (all sorts of scaling)
49:29 Rx
Nightmare Before Christmas, preggo style: 53:47
65# C&J
Jumping Ring Muscle Ups
10# Wallball
65# Push Press
Pull-Ups
Box Step Ups
Skater Squat Pistols
65# Sumo Deadlift
Strict AF Burpees
25# Bumper G2OH
25# DB Push Press
Nightmare Before Christmas: 41:27 scaled to save my shoulder:
75# on the barbell/ring rows for MUs/pistols to a seat/16kg kettlebell/abmat + 10# plate hspus