Time to work for another PR...
AMANDA done HERE before
Warm-Up
4 Rnds:
40s Slow + 20s Fast Row
3 Strict Pull Ups
5 Push Ups
8 Abmat Sit Ups
BB Warm-up (snatch)
Snatch Tech
Hang Power Snatch
5 x 3 climbing
TEMPO Front Squat
9x2 w/ 5s Eccentric + 3s Rock Bottom (3 waves)
53%-58%-63%
53%-58%-66%
53%-58%-69%
Did this as EMOM w/ 1m Rest after 3 sets, start over with 53%
AMANDA
9-7-5
Muscle Ups
Squat Snatch (135/95)
tb ~ 140-150-155-160-170 / 160-175 & 190-200-205 / 7:15 (PR by 1:37!)
Amanda stratagy ~ ALL Squat Snatches were fast singles...9 was 3 quick with 3-5 breaths after 3's
3-3-3 on MU for first round...4-3 for 2nd rnd...3-2 for third...
Warm-Up
4 Rnds:
40s Slow + 20s Fast Row
3 Strict Pull Ups
5 Push Ups
8 Abmat Sit Ups
BB Warm-up (snatch)
Snatch Tech
Hang Power Snatch
5 x 3 climbing
TEMPO Front Squat
9x2 w/ 5s Eccentric + 3s Rock Bottom (3 waves)
53%-58%-63%
53%-58%-66%
53%-58%-69%
Did this as EMOM w/ 1m Rest after 3 sets, start over with 53%
AMANDA
9-7-5
Muscle Ups
Squat Snatch (135/95)
tb ~ 140-150-155-160-170 / 160-175 & 190-200-205 / 7:15 (PR by 1:37!)
Amanda stratagy ~ ALL Squat Snatches were fast singles...9 was 3 quick with 3-5 breaths after 3's
3-3-3 on MU for first round...4-3 for 2nd rnd...3-2 for third...
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