Sunday

Clinton Hill, East Williamsburg, Williamsburg, Bed Stuy, Bushwick – Cross Training

QOD

Did you attend the holiday party? (If “no”, burpee penalty!)

Warm-up

Warm-up (No Measure)

3 ROUNDS…

8/6 Cal Bike

10 PVC Pass Thrus

10 Up-Downs → 10 Burpees → 10 Burpee Broad Jumps

10 Lunges → 10 Jumping Lunges → 10 Barbell Back Rack Lunges

5 Behind the Neck Strict Press

Extended Warm-up

Warm-up (No Measure)

3 SETS

3-5 TNG Power Snatch*

*Building in weight each set but must be performed unbroken. Goal is to practice cycling the barbell.

Workout

Metcon (Time)

FOR TIME

20-16-10

Power Snatch (95/65)|(65/45)

Back Rack Forward Lunge

-Rest 3:00-

16-12-8

Power Snatch (115/75)|(75/55)

Back Rack Forward Lunge

-Rest 3:00

8-6-4

Power Snatch (135/95)|(95/65)

Back Rack Forward Lunge