TUESDAY 15 August 2023

Warm-up
AMRAP 8
200m Jog
10 Ring Rows
10 PVC PT
10 PVC OH Squat
10 DB Box Dips (leg assisted)
10 DB Alt Hang snatches (light)

Then

10 hang power snatch (bar)
10 OH squat (bar) Scaled: OH box squat

S&T
4 sets
Complex of:
Snatch grip deadlift
Hang Squat snatch

Workout
3 rounds for time:
400-meter run
12 bar muscle-ups
21 dumbbell snatches (22.5/15)