19.12.21 – South Loop Strength & Conditioning
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19.12.21

FITNESS
1 wall climb
2 vertical ring rows
3 hang power snatches
4 burpee box jumps
5 box jumps, step down
6 thrusters
7 Russian KB swings
8 hanging leg raises
9 DB snatches, alternating
10 assault bike calories
11 shoulder-to-overhead
12 squat cleans
Training notes:
•The rep scheme follows the song: 1, 2-1, 3-2-1, 4-3-2-1…12-11-10-9-8-7-6-5-4-3-2-1.
•Use the same barbell weight for all movements.
Record time.
PERFORMANCE
“12 Days of Christmas”
1 wall climb
2 strict pull-ups
3 hang power snatches (115/75)
4 burpee box jumps (24”/20”)
5 box jumps, step down (24”/20”)
6 thrusters (115/75)
7 Russian KB swings (70/53)
8 toes-to-bar
9 DB snatches, alternating (50/35)
10 assault bike calories
11 shoulder-to-overhead (115/75)
12 squat cleans (115/75)
Training notes:
•The rep scheme follows the song: 1, 2-1, 3-2-1, 4-3-2-1…12-11-10-9-8-7-6-5-4-3-2-1.
Record time.

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