Warm Up:
2 sets:
:30 ring rows
:30 push-ups from the knees
:30 PVC pass-throughs
:30 air squats
Skill Work:
Every 2:00 for 4 sets:
3 touch-and-go power snatches
– Build to a heavy set of 3.
WOD: POWER AMANDA
9-7-5 reps for time of:
Ring muscle-ups
Power snatches (95/135 lb)
Intermediate:
9-7-5 reps for time of:
Low ring muscle-up transitions
Power snatches (65/95 lb)
Beginner:
9-7-5 reps for time of:
Ring rows
Push-ups from the knees
Power snatches (35/45 lb)
Home Workout:
For time:
9-7-5:
Burpees to a target (12 in)
Left-arm dumbbell squat snatches (35/50 lb)
Right-arm dumbbell squat snatches
Movement scaling options:
Ring muscle up: Reps, low-ring transition, ring row + push-up from the knees
Power snatch: Load, hang power snatch, power clean
Cool down:
Accumulate:
1:00 elbow-to-instep/side
1:00 banded shoulder stretch/side