Strength:
A. Strict Press: (increase TM by 5#)
- 5 @ 75% TM
- 5 @ 80%
- 5+ @85%
B. Single Arm DB Row: 3×8
Conditioning (Competition):
Advanced:
“Amanda”
9-7-5
- Muscle Up
- Squat Snatch (135/95)
RX
4 Rounds:
- 1 min AMRAP OHS (135/95 or 70% max OHS or Snatch)
- 30 sec AMRAP Strict Pull Ups
- 30 sec AMRAP Strict Ring Dips
*Record Total Reps for each station