Guerrilla girls, Amy, Erin and Mickey at The Pump Games this past weekend. Congrats to all my girls and to Amy for her podium finish.
Olympic
1) 5 x 1, 3-position clean, heavy as possible, rest 2 minutes
2) 4 x 1 power snatch + 1 hang snatch @ > 75%, rest 2 minutes
Strength
3) 3 x 6-8 dumbbell hammer curls, heavy as possible, rest 2-3 minutes
Midline/Skill
For 10 minutes practice,
4) banded muscle-ups, OR ring hspu’s
Conditioning
Within 15 minutes:
“Amanda”
9-7-5
muscle ups
snatch, full squat @ 135/95#
