3 Rds NFT:

• Muscle Snatch x 3 (PVC)
• Overhead Squat x 3
• Hang Power Snatch x 3
• Supine Row x 8-10

Strength:

EMOM For 8 Minutes:

• Power Snatch + Overhead Squat

Skill:

9-7-5

• Power Snatch + Overhead Squat
• Pull Ups + Stationary Dips

• 10 Minutes Mobility

3 Rds NFT:

• Muscle Snatch x 3
• Overhead Squat x 3
• Snatch (Squat) x 3
• Burpee Pull Up x 3

Strength:

6 Sets: (Every 90 seconds)

• Power Snatch + Overhead Squat + Snatch(squat)

Skill:

“Amanda”

9-7-5 For Time:

• Muscle Up
• Squat Snatch 135/95

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 4 Sets of:

• 2-Position Snatch (high hang, 2″ below the knee)

* Build over the coarse of 4 sets

B) In 8 sets or fewer, build to a 1-RM High Bar Back Squat

• Set 1 – 50% of possible 1-RM x 5 reps
• Set 2 – 65% of possible 1-RM x 4 reps
• Set 3 – 75% of possible 1-RM x 3 reps
• Set 4 – 85% of possible 1-RM x 2 reps
• Set 5 – 90-95% of possible 1-RM x 1 rep
• Sets 6-8 – Test 1-RM

*Sets 1-4 Every 90 Seconds and then Sets 5-8 Every 3 Minutes

Skill:

“Heavy Amanda”

9-7-5 For Time:

• Muscle Up
• Squat Snatch 165/110

•  10 Minutes Mobility