Quickie Warmup 10 Min.!!!
Walk through S.O.P.
“12 DAYS ´TIL CHRISTMAS” (40 Min.)
6 Rounds of
12 Push Press 50/35kg
12 Box Jumps 60/50cm
12 Power Snatches 42,5/30kg
Rest 1 Min. or (Team-flow is your rest), after each Round.
Score: Time of each Round.Time Cap. 40 Min. Scale weights as needed. When you´re done early Ca$hout.
This one can be done individually or in teams of two, three or four. We do have 9 Lanes! If you have a team, one partner gets in the workout after another until you are complete. Stay in the same order. Let your fastest Member start. You may get some rest between Rounds and you´ll need it. Go as hard as you can on each Round!!! Push/Chase your partners!!!
Ca$hout: Work your weaknesses for the remaining time. C2B, Pullups, Muscle Ups, TTB, DUBS… If you have no weaknesses grab a drink and sit on the Gym bench.