WARMUP
2 ROUNDS
20 Jumping Jacks
10 PVC Pass Throughs
10 BB Wide Grip Bent Over Row
2 ROUNDS
5 BB Slow Snatch Deadlift
5 BB Snatch Grip Behind Neck Press
10 Controlled Kip Swings
SKILL/STRENGTH PART 1
EMOM x 5 MINUTES
1 Snatch Deadlift + 1 Hang Power Snatch (Below the Knee) + 1 Power Snatch
*Weight stays Moderate for all sets. Should be close to workout weight.
(Score is Weight)
-Rest 2:00 b/t Part 1 & Part 2-
SKILL/STRENGTH PART 2
ON A 5:00 RUNNING CLOCK…
Practice BMU Skill or Find Adjustment for Workout
(No Measure)
WORKOUT
“POWER AMANDA PLUS”
FOR TIME
11-9-7-5
Power Snatch (135/95)
Bar Muscle-Up
-15:00 Hard Cap-
(Score is Time)
BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Burpee Pull-Up
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