[COMPETE]
For Time
1 mile Run
Directly Into…
”Amanda”
9-7-5
Ring Muscle Up
Squat Snatch 95/135 M55/85
Score = Time taken to complete the workout
[TRAIN]
For Time
1 mile Run
Directly Into…
”Amanda”
9-7-5
Strict Burpee Pull Up
Power Snatch 95/135 M55/85
[SWEAT]
For Time
1 mile Run
Directly Into…
5 Rounds:
9 Burpee Pull Up
7 Power Snatch 65/95 M55/85
AFTER PARTY- 7 Sets:
1 Power Snatches
1 Overhead Squat
1 Snatch Balance
1 Hang Squat Snatch
Rest as needed between sets.
All percentages are based on 1RM Snatch.
Set 1 – 40%
Set 2 – 45%
Set 3 – 50%
Set 4 – 55%
Sets 5+6+7 – 60%
AT HOME
For Time:
1 Mile Run
Directly Into…
5 Rounds:
7 Double Dumbbell Devils Presses 35/50 M25/40
9 Burpees
EQUIPMENT-FREE
For Time:
1 Mile Run
Directly Into…
5 Rounds:
7 V-Ups
9 Burpees
