Wednesday

Warm-up
Warm-up
Start off with 2:00 of Run, Row, or Bike just to get the blood flow going.

3 ROUNDS (1st Round w/PVC Pipe)
5 Inchworms
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Presses in Quarter Squat
5 Sots Press
5 Back Squats
5/5 Cossack Squats (Barbell in Back Rack Optional)

Strength
Power Snatch (3×5)
Power Snatch*

*Today’s goal is to hit 3 moderate sets of 5 at the same weight across. No misses and perfect mechanics. This is not 5RM.

Workout
“POWER PLUS AMANDA” (Time)
FOR TIME
11-9-7-5
Power Snatch (95/63)|[135/93]
Chest to bar pull ups | [Bar Muscle Ups]

-15:00 Hard Cap-

C. STRENGTH / GYMNASTICS
Warm-up
FOR RECOVERY
15:00 Stretch & Mobilize as Needed