Wednesday, 28 December

*****BACK TO NORMAL SCHEDULE*****

WARM UP

SQUAT SNATCH, 6 Sets on 2:30

  • 2 Reps @ 76%
  • 1 Rep @ 81%
  • 1 Rep @ 86%
  • 2 Reps @ 76%
  • 1 Rep @ 81%
  • 1 Rep @ 86%

“AMANDA, PLEASE”

AMRAP 4

Buy In: 9 Ring Muscle Ups

  • 9 Power Snatches RX 95/65 Scaled 65/45
  • 9 Bar-Facing Burpees

Rest 4 Mins, then

AMRAP 4

Buy In: 7 Ring Muscle Ups

  • 7 Overhead Squats RX 115/85 Scaled 85/55
  • 7 Bar-Facing Burpees

Rest 4 Mins, then

AMRAP 4

Buy In: 5 Ring Muscle Ups

  • 5 Squat Snatches RX 135/95 Scaled 95/65
  • 5 Bar-Facing Burpees

*****Additional Work*****

Snatch Pulls (after)

5 X 3 @ 93% on 3:00

AMRAP 9…starting with 3/3 reps, 6/6 reps, 9/9 reps…. (after)

  • Bench Press 135/95
  • Row Calories
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