EMOM – 12
Min 1-3 – 3 Cleans @70%
Min 4-6 – 2 Cleans @75%
Min 7-9 – 2 Cleans @80%
Min 10-12 – 1 Clean@85%
*Score total successful attempts
+
For Time
10, 9, 8…1
STOH 135/95
Box Jumps 30/24
4 sets
0-2min
10 Power Clean 135/95
ME Double Unders
2-4min
10 Burpees to 6″ target
ME Cal Row
rest 2min
*Score total DU and Cals
+
3 sets
15 Band Pull Apart
12 Banded Good Mornings
1min Couch Stretch each leg
————
Or make up 12 Days of BOLT Christmas
12 Days of BOLT Christmas
1. SC&J 185/125#
2. Burpee w/ lateral hop over bar
3. HSPU
4. Pistols (4 total)
5. CTB Pull ups
6. Box jumps
7. KBS 70/44
8. HR Push Ups
9. wall ball 20/14#
10. DL 185/125#
11. TTB
12. Overhead Walking Lunge (each) 45/35
Back Squat 3×10
+
50 GHDSU
40 Cal Row
30 Power Snatch 115/75
EMOM 10
Odd – 1-2 Rope Climbs
Even – 3 TnG Snatch
+
AMRAP 9
3,6,9… C&J 135/95
*8 Alternating Pistols or 15 Air Squats after each round. Score total C&J
Overhead Squat 5×3
+
21 DL 225/155
90 Double Unders
15 DL
60 Double Unders
9 DL
30 Double Unders
