Warm-up
10 PVC Passthru
10 Leg Swings Front/Back Side/Side
10 Scorpions
10 Downward/Upward Dogs
10 Cat Cows
10 Spiderman Stretch w/Reach
10 Waiter Bows
10 Kip Swings
5 Strict Pull-ups or Ring Rows
FITNESS 20210102
As many rounds and reps as possible in 30 minutes (with a partner–split reps any way):
60 Calorie Bike
30 SA Alternating Dumbbell Power Snatch (30-40#, 20-30#)
30 Pull-ups OR Ring Rows
30 SA Dumbbell Hang Power Clean and Jerks (30-40#, 20-30#)
Scoring: Rounds and Reps
PERFORMANCE 20210102
As many rounds and reps as possible in 30 minutes (with a partner–split reps any way):
90 Calorie Row
30 Power Snatches 115/85#
30 Bar Muscle-ups OR Chest-to-Bar Pull-ups
30 Power Clean and Jerks 115/85#
Scoring: Rounds and Reps
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