MONDAY 27 November 2023

Warm-up
AMRAP 6
10 PVC PT
10 PVC GM
5 PVC OH pause squat (1s)
5 PVC OH Squat
10 Ring Rows

Then

2x (bar)
8 Snatch grip dl
8 hang power Snatch
8 oh squat

S&T
Overhead Squat
Every 2:00 minutes, 5 Sets
6-5-4-3-2
Work up in weight

Pause for 1 sec on the first rep of each set

Workout
“Black Friday”
For Time
21 Squat Snatch
9 Bar Muscle-Ups
15 Squat Snatch
7 Bar Muscle-Ups
9 Squat Snatch
5 Bar Muscle-Ups
Load: 43/30