Warm-Up: 8:00 minutes
2-3 Sets
1:00 Echo Bike
8 Walking Inchworm to Hollow Body (1sec pause)
:30 second Scapular Pull-ups
Weightlifting + Gymnastics (20:00 Clock)
5 Sets
Muscle Snatch + Snatch Balance + High Hang Snatch
*increase load on the barbell on each set
into..
5 Sets
3 Squat Snatch
*increasing loads on the barbell to 75% of 1RM Snatch
"Amanda"
For Time
9-7-5
Ring Muscle-Ups
Squat Snatch 60/40kg
5:00-10:00 minutes
15:00 minute Time Cap
Recovery / Mobility
1:00/1:00 Barbell Foam Roll Thoracic Extension
1:00/1:00 Scorpion Stretch
2:00 minute Goblet Squat Ankle Mobility
Optional Accessories
3-4 Sets : For Quality
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