Power Amanda

• 9-7-5 reps for time of
• Muscle-ups

• Power snatches

• ♀ 95 lb

• ♂ 135 lb

A. W.UP
AMRAP 5'
10 Hang Power Clean
20 DU
30" L-sit

B. Forza
EMOM 8'
3 Power Clean @70-80%
Drop and Reset

C. For Rep
AMRAP 5' x 3
30 Overhead Squat
20 Box Jump Over
Max cal Bike nel tempo rimanente
Rest 2'

D. For Time

50 DB Thrusters 20/10kg
row 400mt

E. Skill -max rep
Max Muscle Up in 2'30"
Rest 5'
Max Muscle Up in 2'
Rest 4'
Max Muscle Up 90"
Rest 3'
Max Muscle Up in 60"

F. Optional
1-3rnd
3x40"
L-sit complex
Posizione L-sitallungare gamba sinistra e tornare, allungare gamba destra e tornare, allungare entrmbe la gambe e tornare…Il tutto deve avvenire rimanendo alla sbarra
4×16
Front Rack Lunge Step+db
5×20
Banded Strict Pull Up

Banded Triceps Pushdowns - explosive reps: 4 x 25. Rest 60s.
- use a light band if needed and crank out fast reps - full ROM though

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

WRK(17)
WRK 7:00 REST 3:00 WRK 7:00
8 db/kb goblet squats
24 jump rope/hvy rope/du's
8 v-ups

Finisher
50 rtw
1:00 quad stretch

AIkaa vastaan.

12 - 9 - 6
HSPU
Deadlift 80/55

rest 2 min

12 - 9 - 6
Bar over burpee
Deadlift 100/70

GO HARD!

OH squat 3 RM

For time:
50-40-30-20-10
Double unders
DB snatches 35/25 lb

50/40 cal ski or 800 m run after each round

• 3-3-3-3-3 of:
BB Jerk
90% 3RM

Lepoa / huoltoa

7 x 3 - o rinnalleveto