Monday 7th September

Warm-up
3 rounds
5 inchworms with 3sec hold in plank
20 alt Lunges
10 snatch grip PVC drop snatch
5 Burpees
Metcon (AMRAP – Rounds and Reps)
AMRAP 9

12x DB Deadlift

9x DB alt Hang Power Snatch

6x OHS broom stick or barbell

"This is grippy! It’s heavy enough to hurt, but should be light enough to keep moving!

Adv: aim for 9+
Int: aim for 7+
Beg aim for 4-5"