WEDNESDAY 16 MARCH 2022

Warm-up
2x
20s Squat Hold
10 Air Squat
10 Thor Ext
10 PVC PT
10 PVC GM
10 PVC OH Squat
5 Walkers

1x
10 Hang Power snatch
10 OH Squat
10 Snatch Balance

Workout
EMOM FOR 15 MINUTES:

Minutes 0:00-5:00 – 2 Hang Power Snatches + 1 OH Squat
Minutes 6:00-10:00 – 2 Power Snatches + 1 OH Squat
Minutes 11:00-15:00 – 3 Full Snatches

*Work at 60%
Scaling:
OH Squat = OH Box Squat/+1 Power Snatch
Full Snatch = Power Snatch + OH Squat/Box Squat

Then

10 Minutes
Advanced
Work up to a heavy snatch balance from the rack

Experienced
Work up to a challenging OH Squat

Beginner
4 Sets of 4
OH Squat/OH Box Squat
*PVC if needed