April 18, 2023

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

Then

Circle time

Hang power snatch

Then

Every 3 minutes for 24 minutes

Perform

4 hang power snatch

+ one of the following

15 band pull aparts

15 banded face pulls

15 bent over lateral raises

Workout

3 rounds for time

9 ring dips

15 Hang power snatches

21 Wall balls