Viernes 25 Marzo

AC Met Con

Warm Up
1-2 ROUNDS
10 Up-Downs
10 PVC Pass Throughs
10 PVC Snatch Push Jerks*
10 Scap Pull-Ups
1 ROUND
8 Burpees
8 PVC Scarecrow Power Snatch**
8 Jumping Squats
8 Kip Swings
*The Snatch Grip Push Jerk is performedfrom behind the neck
**Start in the Scarecrow position (Snatch grip and elbows high) and on the toes.
Athletes will jump down into the Power position and punch the bar OH. Landing should be the same as the Push Jerk.

Skill
ON A 20:00 RUNNING CLOCK
Build to a Heavy 1-Rep Power Snatch

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