December 23, 2020 – Competition

Movement Primer
Every 90 seconds, for 9 minutes (6 sets):
5 Weighted Box Jumps (dumbbells by side; step down)
5 Unweighted Box Jumps (step down)

Perform 5 weighted box jumps immediately followed by 5 unweighted box jumps.

A.
Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 92-95%

Remember, this is 92-95% of your last successfully tested 1-RM – not a hypothetical number you think that you might be able to squat.

B.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 4 reps @ same load used last week

C.
“12 Days of Christmas – Invictus Style”

1 Lap (Run or Row 300 Meters)
2 Snatches (155/105 lbs)
3 Thrusters (155/105 lbs)
4 Muscle-Ups
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings (48/32 kg)
9 Box Jumps (30″/24″)
10 Strict Handstand Push-Ups
11 Ground to Overhead (155/105 lbs)
12 Man-Makers (55/35 lb DBs)*

*Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 1 Lap (Run or Row 300 Meters)
2 – 2 Snatches (155lbs) 1 Lap (Run or Row 300 Meters)
3 – 3 Thrusters (155lbs) 2 Snatches (155lbs) 1 Lap (Run or Row 300 Meters)
4 – 4 Muscle-Ups 3 Thrusters (155lbs) 2 Snatches (155lbs) 1 Lap (Run or Row 300 Meters)
. . . and so on.

Perform for time, or just for fun.