Warm Up
3 Rounds
200M Row
4 Goblet Stretch
4 Cossach Squat
10 Passthrough
10 OHS (pvc/bar)
5 Pull Up (strict/kipping/ring mu)
8 KB Swing

Met Con

Snatch, 135#/95#

Jeremey – 18:03 (115#)
Charlotte – 18:13 (80#, PU, Dip)

First time doing Amanda! It was also the first workout that included muscle-ups where I was more worried about another exercise. I did 2-2-2-2-1, 2-2-2-1, 2-2-1 for the sets of muscle-ups. Unfortunately, I had to scale the snatch. Will get it Rx’d next time!

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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