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.
STRENGTH (ALL) — EMOM x 12 MINUTES 1 Snatch
Snatch for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
#10: 1 rep
#11: 1 rep
#12: 1 rep
AMANDA
FOR TIME
9-7-5
Muscle-Ups
Snatch (135/95)
AMANDA (FITNESS)
FOR TIME
9-7-5
Burpee Pull-Ups
Power Snatches (135/95)
(Score is Time)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
15 Banded Upright Rows
1:00 Child’s Pose w/Lat Stretch
-Rest as Needed b/t Sets-
EXTRA CREDIT (ALL)
NOTE — December’s extra credit focus will revolve around Squat Accessory + Ring Muscle-Up Development.
4 ROUNDS
3 Ring Muscle-Ups
9 Front Squats (225/155)
21 Cal Row
(Score is Time)