MONDAY 11 December 2022

Warm-up
2x
5 Air Squat (1s Pause)
5 Jumping Squat
10 Thor Ext
10 PVC PT
10 PVC OH Squat
20s Pidgeon (L)
20s Pidgeon (R)

1x
10 Hang Power Snatch
5 Snatch Balance + OH Squat (Empty Bar)
5 Snatch Balance + OH Squat (light)

S&T
Every 2 minutes (7 rounds)
Complex:
Squat snatch
+
OH squat
*Work to a heavy compelex

Beginner version
Power Snatch
+
2 OH Squat/OH Box Squat

Workout
21-15-9
OH squat (40/30)
C2B