“GOODBYE 2019”
2019m row
20 burpees
19 power snatch 95/65
20 burpees
19 hang squat cleans 95/65
20 burpees
19 front squats 95/65
20 burpees
19 shoulder to overhead 95/65
20 burpees
19 thrusters 95/65
2019m row
Firebreathers
Switch all barbell movements to double dumbbells 50/35. **Yes, that means double dumbbells power snatch**
Health
Bar at 75/55
Adjust the volume accordingly
Strength
Snatch balance
1-1-1-1-1-1-1
METCON
10min AMRAP
5 strict knees to elbows
10 overhead squats 95/65
50 double unders
Health
5 abmat situps
10 overhead squats 75/55
50 single unders
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
50 cals bike
Weightlifting
Snatch grip sot press 5×5
Gymnastics
Front planche hold 1min
Core
30 weighted hip extensions
Maintenance/Mobility
ROMWOD
