WARM-UP
2 SETS
10 PVC Pass Thrus
10 PVC Sotts Press in Power
Position
10 Scap Push-Ups
10 Scap Pull-Ups
Into…
3 SETS
5 BTN Strict Press w/ Empty Bar
10 Tight Kip Swings
10 Alt Snatch Grip Overhead Lunges
SKILL
ON A 12:00 RUNNING CLOCK…
Practice Bar Muscle-Ups*
(No Measure)
BENCHMARK WORKOUT
“POWER PLUS AMANDA”
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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