Monday 28 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 1:45 (6 rounds)
Complex:
1 Squat Snatch + OH Squat
*Scaling: 1 Power Snatch + 2 OH/Box squats
*DB Scaling: 10 Alt Power Snatch + 10 Goblet Squat

Workout

21-15-9
Power Snatch (40/30) or (2x DB Power Snatch)

Toes to Bar
Then

9-15-21

V-ups
Overhead Squats (40/30) or (Dbl KB/DB front sqts)