Warm up

2 rounds

60 seconds of pvc pass throughs

30 seconds btn snatch grip strict press

30 seconds ohs

60 seconds front frack Sots press


Circle time

Hang power snatch


Every 3 minutes for 24 minutes


4 hang power snatch

+ one of the following

15 band pull aparts

15 banded face pulls

15 bent over lateral raises


3 rounds for time

9 ring dips

15 Hang power snatches

21 Wall balls

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s