THURSDAY 10 MARCH 2022

Warm-up

2x

10 Shoulder Act

10 Hanging Knee Raises

10 Air Squats (Pause 1s)

10 Thor Ext

10 Ring Rows

1x (Bar)

10 Snatch Grip Deadlift

10 Snatch grip Haning High Pull

10 Hang Power Snatch

10 OH Squat

Workout

Experienced (You can do a BB Snatch And OH Squat):
15 Hang Snatch (40/30)
25 T2B
15 OH Squat (40/30)

Then, rest 1 minute before continuing with:

15 Power Snatch (40/30)
20 C2B
15 OH Squat (40/30)

Then, rest 1 minute before continuing with:

15 Squat Snatch (40/30)
15 Bar muscle-ups
15 OH Squat (40/30)

Beginner:

2 Rounds

16 DB Hang Snatch (8 Per arm)

15 Knee Raises / 25 Lying Leg Raises

15 DB Goblet Squat

Then, rest 2 minutes before continuing with

2 Rounds

16 DB Power Snatch (8 Per arm)

15 Pull-up/Pull-up variation/Ring row

15 DB Goblet Squat