WARM-UP
1 ROUND
200m Run
10 PVC Pass Through
10 Scap Pull-Ups
10 Ring Rows
Into…
1 ROUND
200m Run
10 PVC Around the Worlds
10 Kip Swings
10 Ring Rows OR 3 Slow Low Ring
Turnovers
Into…
1 ROUND
200m Run
6 Hang Muscle Snatch
6 Overhead Squats
6 Big Kip Swings
EXTENDED WARM-UP (ALL)
4 SETS
1-2 Pulling Options*
2-3 Snatches**
*Options…
Ring Rows
Burpee Pull-Ups
Ring Muscle-Ups
**Option for Squat or Power. Build up to or past Workout Weight.
-Rest As Needed b/t Sets-
“AMANDA (PERFORMANCE)”
FOR TIME
9-7-5
Ring Muscle-Ups
Squat Snatches (135/95)
(Score is Time)
KG BB: (60/42.5)
“AMANDA (FITNESS)”
FOR TIME
12-9-7
Pull-Ups*
Power Snatch (95/65)
*Chest to Bar Optional.
(Score is Time)
KG BB: (42.5/30)
OPTIONAL COOL DOWN (ALL)
2 SETS FOR QUALITY
10 SLOW Alt. Scorpions
15 Tib Raises
20 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets-