WARM-UP

2 ROUNDS
10 PVC Pass Throughs
10 PVC Around the Worlds
10 PVC Overhead Squats

Into…

1 ROUND
10 PVC Cuban Press
10 Scap Pull Ups
10 Kip Swings

Into…

1 ROUND
8 Hang Muscle Snatch
8 Overhead Squats
8 Burpees
:15/:15 Top and Bottom Ring Support *

*Use a band if needed.

SKILL (ALL)

ON AN 8:00 RUNNING CLOCK…
Practice skill options…

Skill Options…
Ring Kip Swings
Banded Low Transitions
Ring Dips
Ring Muscle-Ups

(No Measure)

Amanda

9/7/5 reps of:
• Muscle-Ups
• Snatch 135/95#

Amanda (Fitness)

FOR TIME
9-7-5
Burpee Pull-Ups
Power Snatches (135/95)

(Score is Time)

KG BB: (60/42.5)

OPTIONAL COOL DOWN (ALL)

1-2 SETS FOR QUALITY
1:00/1:00 Couch Stretch
10/10 Single Leg Glute Bridge-Ups
1:00/1:00 Half Pigeon or Figure 4 Stretch

-Rest as Needed b/t Sets-

(No Measure)