THURSDAY 7 APRIL 2022

Winter is coming! Vote for hoodie designs here: https://powershack.co.za/hoodie-designs/

Warm-up
2x
10 Pause Squat (2s)
10 Calf Raises
10 Lat Line Hops (L+R=1)
10 Heel touches
10 PVC PT
10 PVC OH Squat
10 PVC Sotts Press
20 DB Push Press (10ps)

1x
20 DB Hang Power Snatch (Light – 10ps)
15 BB Hang Power Snatch (empty bar)

Workout
36 DB Hang power snatches (balance arms) (15/10)
18 DB OH Squat (9 per arm)/DB Goblet Squat
18 Lat DB Hops (L+R=1)

28 DB Power snatches (balance arms) (20/15)
14 DB OH Squat (7 per arm)/DB Goblet Squat
14 Lat DB Hops (L+R=1)

20 BB Hang Power Snatches (45/35)
10 BB OH Squat
10 Lat BB Hops (L+R=1)

12 BB Power Snatches (50/40)
6 BB OH Squat
6 Lat BB Hops (L+R=1)