Benchmark: “Amanda”

Mean Muggin' Mondays
Mean Muggin’ Mondays

Grab a PVC
10 pass-throughs each in a standing position, ¾ squat and full squat
10 sots press front to back
5 L Pull ups
15 scap Push ups
Run 1 loop
5 L Pull ups
15 scap Push ups
Grab a barbell
5 sots press
5 ohs
5 drop snatch
5 heaving snatch balance

Spend 5 minutes mobilizing overhead position

Odd- 1 Heaving Snatch Balance
2 Overhead Squats
Even- Rest and complete some upper back maintenance
-They should be relatively heavy sets. Close to your 1RM Snatch

Back Squat
5-5-5-5- Straight sets

WOD (10 minutes)
Squat Snatch (135,95)

Open- (115,75)

If you do not have muscle-ups, substitute 1 STRICT chest to bar pull-up, and 1 deep ring Dip for each muscle-up