Monday 21 July 2025 (first class 15:30)

Warm-up
2x
30 Singles/DU’s

10 Ring rows
10 KB deadlift
10 KB swing
10 PVC PT
10 PVC OH Squat
10 Hang Power Snatch (bar)
10 Overhead Squat (bar)

S&T
Every 1:30 (6 rounds)
Complex:
1 Snatch Grip Deadlift + 1 Hang Squat Snatch + OH Squat
*Scaling: 1 Snatch Grip Deadlift + 1 Hang Power Snatch + 2 OH/Box squats
*DB Scaling: 10 Alt Hang Power Snatch + 10 Goblet Squat

Workout
No Time to Die(10min)

Every 2:00 (10:00)

50 Double Unders (Scaling: Max singles for 1 minute)
5 Power Snatch (60/40)