STRENGTH/SKILL
5 Front Squats; one set every 2.5 mins for 12.5 mins
5 reps; building
F: 6-8 reps: 22x1
P/S: 5 reps: 21x1 tempo - build
WOD
"Amanda"
F. 30 - 20 - 10
Light DB Power Snatch
Ring Rows
P. 20 - 15 -10
Power Snatch [115/75#]
CTB Pull Ups
S. Rx; 9 - 7 - 5
Ring Muscle Up
Squat Snatch [135/95#]
Optional Cash Out
3x12-15 Hammer Curl +
3x12-15 Reverse Fly
