1. Snatch Complex - 155
   1 Power Snatch + Hang Squat Snatch + Squat Snatch + OHS - work up to a max set.

2. Front Squat
   3 RM - 250
   10RM - 205

3. GOAT TRAINING
   Pick one of the following (A, B, or C), base on greatest weakness...
   A. Handstand Push ups
   OTM x 14 - made it 9 minutes, taught a class then picked up the other 5
   5 HSPU - rings, elevated, kipping or strict

4. 4 RFT: HEAVILY modified - 20 air squats/15 T2B - 6:54
   10 Squat Snatch, 115/80
   15 TTB

• 1 round javorek complex(10)
• 5 rounds: 30 pushups/5 pullups/30 situps/5 pullups
• 1 round Javorek complex(10)

As we enter our next phase at Hypoxia, weights are back on the table in force ... SWEET!

Warm Up:
2x
5 Ring Dips
10 Push Ups
15 Squats

Mobility:
PVC pass-through
PNF Hamstring
Shoulders on bands
Hip Flexor

Max Effort:
Hi-bar Back Squats
5x 3 @ 80% of 1RM
225 lb.

MetCon:
21-15-9
Power Cleans 135 lb./95 lb.
Pull Ups
Double Unders (42-30-18)

3 Rounds

8 Front Squats @ 75% 1RM - #190
10 Pull-ups - Strict - On Rings #20 Med Ball between feet
35 DU

20 Minute cap
Fran
21-15-9
Thrusters
Pulls ups
Then with no break

Run 1 mile

With remaining time establish 20RM Back Squat

Completed Fran and Mile in 18:11

Did no complete back squat

Every 40 seconds for 4 minutes do:
1 Power Snatch
1 Overhead squat
1 Snatch

Weight used - 175#

3 Minute rest

3 heavy attempts - Weight 205#

3 Rounds

8 Front Squats @ 75% 1RM - #185
10 Pull-ups - Strict - On Rings with red band
35 DU

AMRAP in 12 min of:

10 Push Press (95 lbs)
10 Kettlebell Swings (35 lbs)
15 Knees to elbows

Did 5 2/3 rounds plus 6 K2E
Warmed up with a 1 mile run
Cooled down with a half mile run.

First workout of the new year!

10 DB Snatch (each arm)
run 200m
5 rounds

Tabata
Row for cals
Push up
Squat
Butter fly sit up

Donna:
R- 5
pu- 6
sq-9
sit up- 7
Katie:
r- 5
pu-4 (front knees)
sq-8
situp-5