Monday 12 August 2024 (RPT)

Warm-up

AMRAP 8

10s Squat hold

5 Walkers

20s Pidgeon stretch each side

10 Front + side Lat Raises 2×2.5/2×1.5

8 snatch grip deadlift (bar)

8 Hang power snatch (bar)

8 oh squat or oh box squat (bar/pvc)

S&T

Every 1:30 (6 rounds)

Hang squat snatch + oh squat

Scaled: Hang power snatch + oh box squat

*Start light/moderate and work up in weight

Workout

5 Rounds

200m run

8 R1: MU -> R2:T2B -> R3: C2B -> R4: K2E -> R5: PU

12 Alt db snatch 22.5/15

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