AC Met Con
Warm Up
EVERY 2:30 MINUTES x 3 SETS
8 PVC Snatch Deadlifts
6 Lunge with PVC Pass Through
8 Single Ring Ring Row
8 Tight Kip Swings
Mobility in remainder of time*
* Suggested mobility → Bootstrappers, Groiners, Flag Pole, Push-Up To Pike
Extended Warm Up
4 SETS
3 TNG Power Snatches*
-Rest as Needed b/t Sets-
*Start light and build to workout weight.
Superset each set with one of two options:
Option 1
2 Hips to Bar + 1 Bar Muscle-Up
Or
Option 2
2 Dynamic Kip Swing + 1 Pull-Up
BENCHMARK WORKOUT
“POWER PLUS AMANDA”
FOR TIME
11-9-7-5
Power Snatch
Bar Muscle-Up
BMU Option 1: Jumping BMU
BMU Option 2: Burpee Pull-Ups