BENCHMARK FRIDAY

1. Warm Up:

Squat Snatch Warm-up with 2 Pull-up  after each movement:

5 Snatch-grip Deadlift
5 “fast through the middle”
5 hang snatch pulls
5 muscle snatches
5 overhead squats
5 snatch balances
5 hang squat snatches
5 squat snatches

T-spine ext. smash (barbell anchor) (2 min)

2. SQUAT SNATCH

(5-4-3-2-1)

3. Metcon”AMANDA“

9-7-5 Reps For Time

• Muscle-Ups
• Squat Snatches (135/95 lbs)

4. Mobility 

Cross  V- ups