”Amanda”
For time:

9-7-5
Ring Muscle-Up
Squat Snatch

RPE 5, maximum effort

Loadings:
Rxd: 60/40kg
Masters: 50/35kg

Tailoring Options:
Snatch→ Decrease loading and/or power snatch
Decrease rep scheme to 5-3-1 or with jumping MU or Banded MU

EMOM16

1. 40 sec seated banded row
2. 40 sec tall kneeling kb bicep curl
3. 40 sec tall kneeling overhead extension
4. 40 sec birddog plank

5min x5,
5min x3,
5min x1,
5min x5

5 sets of 3 reps, 80-110% of Clean 1RM

http://www.catalystathletics.com/exercise/98/Clean-Pull/

back squat 3-2-1-1-2-3

Power Snatch + Squat Snatch + Snatch balance + OHS

@ max 40%

12-10-8-6-4

YGIG

1500 m Row
1250 m Row
1000 m Row
750 m Row
500 m Row

-2 sec to every split from last week

Max effort low box squat (like normal high bar back squat, but to the box)
5-4-3-2-1-1-1-1
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 60%, 2r @ 70%, 1r @ 80%
At this point rest 2-3min
1st. 1r @ 90%
2nd 1r @ 95-97%
3rd 1r @ +100% (new pr attempt)
3-5min recovery between last 3 sets.
Do not overestimate the weights on last set.
Be smart!

E3MOM x 5

2 front squat + 4 back squat