SS: 15 Minutes to Establish a 1RM Squat Snatch

 

WOD: “Diane” 21-15-9

Deadlift 225/155

HSPU

 

ADV: “Amanda” 9-7-5

Muscle Ups

SQUAT Snatch 135/95

 

*Athletes should only do Amanda if they can do unassisted Muscle Ups. Ring Muscle ups are ideal, Bar Muscle Ups are ok, anything less than an unassisted bar muscle up and they should be doing Diane instead. No scaling options should be accepted.

 

Endurance:

Warm up: W/Class

 

SS: 5 Minute EMOM:

3 Power Snatch 135/95

 

WOD: 30 Minute AMRAP

800 Meter Run

25 Dumbbell Thruster 40/20

400 Meter Farmers Carry