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Friday December 23

22
Dec

Friday December 23

12 days of Christmas, done exactly like the song.

1- Heavy clean and Jerk- start at a moderate weight and add weight every other round- on the 12 round go heavy!! (day)
2- Deadlifts (at the weight on your clean and jerk bar)
3- Hand Stand Push ups (sub hand release push ups)
4-Toes To Bar (sub knee raises)
5-golden ring dips 6-Kettle bell swings
7-Pull ups, Sub ring rows
8-KB or dumbell snatches
9 Calories on the rower
10 Wall Balls
11 burpees over your bar
12 assault bike calories.

So you do 1 clean and jerk to start
then move to day 2- so 2 deadlifts then one clean and jerk
then move to day 3- so 3 handstand pushups, 2 deadlifts, 1 clean and jerk
then move to day 4- so 4 toes to bar, 3 handstand push ups, 2 deadlifts, 1 clean and jerk
then move to day 5- so five ring dips, 4 toes to bar, 3 hand stand push ups, 2 deadlifts, 1 clean and jerk.

and so on and so on and so on.

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