WARM
400m run
std warmup
snatch drills
MAIN
A. Snatch complex, increase weight as you go
{
Power Snatch
OHSquat
Snatch
}
45, 75, 95 (then subbed to CJ and did 115, 135)
B. (superset w above)
{
round 1,2: 3 kip swings, 1 ring pullup, 2 RingDip
round 3,4: 1 RingMU
}
(C. was originally a modded "Amanda", but I strayed so far from that, I'm not labelling it as such)
C. For time: 5,4,3,2,1 of
{
RingMU
PowerClean + PushJerk 135#
}
time: 9:36
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