THURSDAY 1 December 2022

Weightlifting focus
Warm-up

AMRAP 6
10 Air Squat
10 Side + Front Lat Raise
10 Ring rows
10 PVC PT

2x (Empty Bar)
10 Hang Power Snatch

S&T

Snatch
Every 90s (10 Rounds)
Power snatch + Hang Power Snatch

Start at 20% and increase with ~5% each round

Workout
3 Rounds
20 DB Power Snatch 20/15 – 10 each side
9 Deficit Strict Handstand Push-Ups (2×20’s+5’s/2×15’s)

20 Alt V-ups