WARM UP:
400 M. Run
2 Rounds
10 Y’s, T’s, and W’s
10 Reverse Fly’s
Then:
2 Rounds
10 Lunge w/ Pass Throughs
10 Good Mornings
10 OHS
10 Snatch Extensions
10 Snatch Pulls
Then:
Mobility
SKILL:
3 Rounds (At a walking pace)
10 Reverse Bicep Curls
10 Bulgarian Split Squats
Burn Out Set of Banded Tricep Extensions
LIFT:
Power Snatch + Full Snatch
1 + 2 @ 65%
1 + 2 @ 75%
1 + 2 @ 75%
1 + 2 @ 80%
1 + 1 @ 85%
WOD:
“AMANDA AT THE BAR”
10-8-6
Bar Muscle Up
DB Squat Snatch (70/50) (60/40) (50/35) (40/20)
*Sub. Burpee Pull Up for Bar MU accordingly.
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