9-7-5 reps, for time of:
Muscle-up
Squat Snatch, 135/95 lbs
Amanda Scaled
For time:
4 rounds of:
9 Pull-ups
9 Box Dips
— then —
9 Power Snatches, 95/65 lbs
— then —
4 rounds of:
7 Pull-ups
7 Box Dips
— then —
7 Power Snatches, 95/65 lbs
— then —
4 rounds of:
5 Pull-ups
5 Box Dips
— then —
5 Power Snatches, 95/65 lbs
Optional Sprint Work:
Every 1 min for 8 mins do:
Sprint, 50 m
