Warm-up

Conditioning:

The 12 Days of CFWP

1 Snatch (115/75)

2 Front Squat

3 Push Press

4 Box Jump (24/20) *Step down only

5 Power Clean

6 Pull-up

7 Wall Ball (20/14)

8 Burpee to Plate (25/15)

9 Deadlifts

10 Overhead Plate Lunges (25/15)

11 Kettlebell Swings (53/35)

12 Ground to Overhead

Rep scheme follows the song:

1

2-1

3-2-1

4-3-2-1

5-4-3-2-1

6-5-4-3-2-1

7-6-5-4-3-2-1

8-7-6-5-4-3-2-1

9-8-7-6-5-4-3-2-1

10-9-8-7-6-5-4-3-2-1

11-10-9-8-7-6-5-4-3-2-1

12-11-10-9-8-7-6-5-4-3-2-1

The snatch is a squat snatch. 40min Time Cap