Warm-up
One lap skipping, then…
Two rounds of:
8 Pull-ups
8 Dips
10 DB Clean and jerks
Stretching and discussing class for the day
Strength/Skill
Muscle-up practice
Shoulder prep
Squat snatch practice
WOD
For time:
”Amanda”
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
Squat snatch
Recovery
Short yoga sequence
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