Warm-Up: Coach’s Choice
Strength/Skill: Power Snatch
5 x 8
Stimulus/Focus: Focus on barbell cycling. The lighter weight should allow you to complete all reps unbroken and maintain good form and mid-line stability. Lift on a 2-minute clock.
WOD: Power Amanda For Time (12 Minute Cap)
9-7-5
Ring Muscle-ups
Power Snatches (135/95)(95/65)
*Muscle Ups = 3 Pull Ups + 3 Ring Dips (Per Muscle-Up)
Stimulus/Focus: Choose a weight that is heavy for you. If you can do muscle ups, but can’t complete the volume, scale the rep count each round.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions