Friday
Warm-up
Warm-up
2 ROUNDS
20 Jumping Jacks
10 PVC Pass Throughs
10 BB Wide Grip Bent Over Row
20 Jumping Jacks
10 PVC Pass Throughs
10 BB Wide Grip Bent Over Row
2 ROUNDS
5 BB Slow Snatch Deadlift
5 BB Snatch Grip Behind Neck Press
10 Controlled Kip Swings
Strength
Metcon (Weight)
EMOM x 5 MINUTES
1 Snatch Deadlift
+
1 Hang Power Snatch (Below the Knee)
+
1 Power Snatch
1 Snatch Deadlift
+
1 Hang Power Snatch (Below the Knee)
+
1 Power Snatch
*Weight stays Moderate for all sets. Should be close to workout weight.
(Score is Weight)
-Rest 2:00 b/t Part 1 & Part 2-
Metcon
ON A 5:00 RUNNING CLOCK…
Practice BMU Skill or Find Adjustment for Workout
Practice BMU Skill or Find Adjustment for Workout
(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-
