HAPPY NEW YEAR!
Warm-up
• 1 min slow Air Bike
• 1 min AMRAP Air Bike calories
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength
Snatch
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 85% of 1RM
Snatch Balance
• 3 reps at 75% of 1RM Snatch
• 2 reps at 85% of 1RM Snatch
• 1 reps at 95% of 1RM Snatch
• 1 reps at 100% of 1RM Snatch
Core
4 rounds:
• 5 Dragon Flags
• 10 Evil Wheels
Conditioning
For time:
• 2019 m Row
Then, 21-15-9 reps:
• Overhead Squats 115/75#
• Chest-to-bar Pull-ups