TUESDAY 24 October 2023

Warm-up
3x

10 PVT PT

10 PVC GM
5 Walkers + push up

10 Ring rows
10 Hang power snatch (bar)

15s Handstand hold/pike hold

S&T

E1:30MOM (6 Rounds)

Complex:

Power snatch + Hang power snatch

Start light and work to a heavy complex

Scaling: 30s Max Reps Alt DB Power snatch + Hang power snatch complexes

Workout

“Lose Yourself”
20:00 minute EMOM

min 1: 2 Sandbag Clean to Shoulder 70/45 Scaled: 12 Ball over shoulder
min 2: 3 Wall walks
min 3: 4 Bar Muscle-Ups Scaling: C2B/PU/Jumping PU/6 Ring Rows
min 4: 5 Power Snatch 60/40