23.12.21

PART A
Barbell Conditioning
Every 3 mins for 15 mins:
5 Hang Power Snatches + 5 Overhead Squats + 5 Power Snatches

PART B
wod
“Die Hard”
2 rounds, each round for time, of:
15/12 Bike Calories
15 American Kettlebell Swings, 24/16 kg
15 Burpees
12/9 Bike Calories
12 American Kettlebell Swings, 24/16 kg
12 Burpees
9/7 Bike Calories
9 American Kettlebell Swings, 24/16 kg
9 Burpees

Rest 3 mins between each round.

Goal: 6-8 mins per round
Time cap: 20 mins (total)

PART C (Core Strength)
2/3 rounds of
24” on 12”off
Fitball V-ups x2
Side planks pulses x2 (feet elevated for pro)
Hollow rocks/hold
Half Kneeling Palloff Hold x2 pick load
no rest