WARMUP
1:00 MIN MACHINE
15 PVC PASS THROUGHS
15 PVC BTN PRESSES
10 RINGROWS
10 ALT LIZARDS
X2
THEN..
BARBELL WARMUP
–
STRENGTH
POWER SNATCHES (15-20)
WARMUP TO 60-70%
EVERY 2 MINS
3 SETS OF:
3 PAUSE @KNEE (2SEC) PWR SNATCH @65%+
3 SETS OF;
3 POWER SNATCHES @70%
2 SET OF
2 POWER SNATCHES @75%
THEN..
METCON
“POWER AMANDA” (15 MIN CAP)
FOR TIME
11 – 9 – 7 – 5
POWER SNATCHES @115/85, 95/65
BAR MUSCLE UPS**
** 22 – 18 – 14 – 10 : C2B/ PULL UPS
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