FRIDAY

12/28/31: FRIDAY

Warm Up/ Fitness: 15 minutes

complete reps every minute for 15 minutes. remaining time of minute is recovery.

1st min: kettle 2 hand swing: 9 rep/ burpee jump pull up: 3 reps

2nd min: 8 reps/ 4 reps

3rd min: 7 reps/ 5 reps

Work: 15 minutes: use first 5 minutes to get to work weight

Barbell Snatch: 50 - 60% of max: 10 minutes: complete required reps every minute.

4 reps OR 2 reps of snatch to over head squat

Work: 20 minutes: choose poundage carefully

complete 4. 6, 8, 10 reps of ALL/ 10, 8, 6, 4. As many rounds as you can

chest: barbell chest press of choice

back: pull up

triceps: dumbbell skull crusher

biceps: dumbbell hammer curl

forearm: barbell wrist curl