March 3, 2023

Warm up

6 minutes

Min 1 pvc pass through

Min 2 btn strict press

Min 3 sots press from jerk grip, front rack

Min 4 pvc pass through

Min 5 2 30 second squats

Min 6 -as group – 3 high hang sn, 3 low hang sn, 3 sn from shins

Then

4 rds

3-5 st hspu/wall walk warming up

30 jump rope – singles/doubles

3 snatch from ground

Workout

5 wall walks

50 dubs

15 snatches

5 wall walks

50 dubs

12 snatches

20 strict hspu

50 dubs

9 snatch

20 strict hspu

50 dubs

6 snatch 225 12 min cap