Monday
Warm-up
Warm-up
2 SETS
10 PVC Pass Thrus
10 PVC Sotts Press in Power Position
10 Scap Push-Ups
10 Scap Pull-Ups
10 PVC Pass Thrus
10 PVC Sotts Press in Power Position
10 Scap Push-Ups
10 Scap Pull-Ups
Into…
3 SETS
5 BTN Strict Press w/ Empty Bar
10 Tight Kip Swings
10 Alt Snatch Grip Overhead Lunges
Skill
Metcon
ON A 12:00 RUNNING CLOCK…
Practice Bar Muscle-Ups*
Practice Bar Muscle-Ups*
*See video for suggested progression and skill development
(No Measure)
Workout
“POWER PLUS AMANDA” (Time)
FOR TIME
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up
-15:00 Hard Cap-
