01.24.2019
Warm up:
| 3 Rounds: |
| 5 Kettlebell windmill Left |
| 5 Kettlebell windmill Right |
| 10 Russian kettlebell swings |
| 10 Goblet squats |
| 20 Banded pull aparts (overhead) |
Strength:
| [15:00] |
| Push press (from rack) |
| 6-6-6-6-6-6-6 (building, AHAP) |
| [10:00] |
| warm up snatch |
Conditioning:
| For Time: “AMANDA” |
| 9 – 7 – 5 |
| Muscle up (rings) |
| Squat snatch (135/95) |
| OR |
| For Time: |
| 18 Pull ups |
| 18 Ring dips |
| 9 Squat snatch (95/65) |
| 14 Pull ups |
| 14 Ring dips |
| 7 Squat snatch (95/65) |
| 10 Pull ups |
| 10 Ring dips |
| 5 Squat snatch (95/65) |
Recovery:
| Banded bully 2:00/ |
| Bretzel 2:00/ |