3 rounds:
4 slow & controlled inchworms
8 alternating 1-arm DB snatches w/:01 pause overhead
:30 hollow hold
+
Every 2:00 for 16:00 (4 sets of each):
1st: 4-4-3-3 close-grip bench press, 30X1
2nd: 12-16 unbroken Russian kettlebell swings, tough
+
AMRAP in 8:00:
40 1-arm DB hang clean & jerk, heavy – alternate every 5 reps
40 burpees
+
5:00-10:00 coach-led mobility
SCHEDULE NOTICE: we close @ 530 today, back open tomorrow (New Year’s Day) for a single 1030 class, then regular schedule resumes Wednesday!