WARM UP
2 ROUNDS
10 PVC Pass Throughs
10 PVC Around the Worlds
10 PVC Overhead Squats
10 PVC Cuban Press
Into…
2 ROUNDS
10 Scap Pull Ups
10 Kip Swings
8 Hang Muscle Snatch
8 Overhead Squats
8 Burpees
:15/:15 Top and Bottom Ring Support *
*Use a band if needed.
SKILL
ON AN 8:00 RUNNING CLOCK…
Practice skill options…
Skill Options…
Ring / Bar Kip Swings
Banded Low Transitions
Ring / Bar Dips
Ring Muscle-Ups / Pull Ups
(No Measure)
AMANDA
9/7/5 reps of:
• Muscle-Ups
• Snatch 135/95#
OPTIONAL COOL DOWN
1-2 SETS FOR QUALITY
1:00/1:00 Couch Stretch
10/10 Single Leg Glute Bridge-Ups
1:00/1:00 Half Pigeon or Figure 4 Stretch
-Rest as Needed b/t Sets-
(No Measure)
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