WARMUP
2 ROUNDS
10 Toe Touch Jumping Jacks
10 Shoulder Taps + 5 Push-Ups
8 PVC Pass Through
6 Groiner + Twist
Into…
5 PVC Hang Muscle Snatch
5 PVC Back Squat
5 Kip Swings
5 Ring Rows
Into…
5 PVC Snatch Grip Push Jerk
5 PVC OHS
:10 Ring Support Hold
:10 Bottom of Ring Dip Hold
STRENGTH
EMOM x 8 MINUTES*
MIN 1 – 1 Hang Snatch + 1 Snatch**
MIN 2 – 3-5 Reps of Gymnastics Pulling Skill
*Start light and build slightly past workout weight. Complex is meant to be unbroken.
**Indicates full squat, option for Hang Power + Deep Power Snatch
**Gymnastics Pulling Options…
Pull-Ups
Chest to Bars
Jumping Ring Muscle-Up
(Score is Weight)
WORKOUT
“AMANDA”
FOR TIME
9-7-5
Ring Muscle-Ups
Snatch (135/95)
(Score is Time)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – :45 Alt. 90-90 Hip Rotations
MIN 2 – :45 Banded Ws
MIN 3 – :45 EZ Walk
(No Measure)
