A) 15mins to build to heaviest complex:
Hang squat snatch + overhead squat + low hang squat snatch + overhead squat + TNG squat snatch + overhead squat
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B) 5mins to find heavy 5 rep:
Overhead squat (from floor)
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C) 10min practise:
Anything gymnastic.
e.g Kipping/Muscle ups/hspu/hs walking
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D) “Amanda”
For time:
9 – 7 – 5
Muscle ups
Squat snatches @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg
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-10min cap-
Notes:
Part A – This is a high rep technical complex (6 reps) and we have 15mins to get heavy so don’t rush in building the weight too soon. Get comfy and dialled before it’s gets too heavy.
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Part B – Now that everything is warm (and should be dialled in) we are seing how heavy we can get these overhead squats. We only have 5 mins but we should be more or less up around your starting weight after part A. You can squat snatch your 1st rep or you can power snatch, set up then go.
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Part C – Just as it says, you have 10mins to practise anything to do with gymnastics. Pick no more than 2 things to work on (ideally 1). Talk to the coach to guide you in what drills etc to do.
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Part D – Bench mark workout “Amanda”. This is a relatively short workout. Looking at making every rep count here. Be smooth with the barbell and make sure you stick the ohs, you don’t want to be chasing your babrell around the gym. Scale muscle ups to bar or banded bar muscle ups or any form of pull ups. Add same amount of press ups each round if you are doing pull ups.
