THURSDAY 7 July 2022

Warm-up
2x
15/10 Cal bike
10 Sit-up
10 Jumping squat
10 PVC PT
10 PVC OH Squat

2x (bar)
10 Hang Power Snatch
10 OH Squat

1x

5 Tire flips (light)

S&T
12:00 EMOM
1 Power Snatch + 1 Squat Snatch
*choice on starting weight, increase by feel to moderate/moderate-heavy
*Not a complex

workout
“Shrimp Gumbo”
2 Rounds
1 Minute on 30s off
min 1: Max Tire Flip (M: Large, F: Small)
Rest 30s
min 2: Max Abmat Sit-Ups
Rest 30s
min 3: Max Cal Air Bike
Rest 30s.

min 4: Max Alt DB Power Snatch (20/15)

*Choose a movement to start with, progress through the movements until you’ve done 2 rounds of each.

*Tire Flip Scaling: Double DB Deadlift + Double DB Hang Power Clean