Work in class at some point. Preferably after all of this. Sub out class skill for building to a heavy snatch pull… Elbows high and outside and driving hard with the legs.
1 mile chill assault bike
60′ bear crawl
10 cal SPRINT row
A) Synchronized AMANDA
One athlete will perform AMANDA in its traditional order
One athlete will perform AMANDA in the opposite order
Each rep must be synchronized
Athlete one performs first MU while Athlete two performs first snatch
Both must hit ext/lockout at the same time or rep does not count
B) Open Workout 14.4
C) 4 rounds NFT
5 back squats+10 deadlifts+15 box jumps+1 power clean
225/155 for first round. Build up weight each round.
Rest as needed.