WEDNESDAY December 28, 2022
“Amanda, Please!” [SWEAT]
AMRAP 4:
Buy-In: 9 Burpee Pull-Ups
9 Power Snatches (75/55)
9 Bar-Facing Burpees
Rest 4 Minutes
AMRAP 4:
Buy-In: 7 Burpee Pull-Ups
7 Overhead Squats (95/65)
7 Bar-Facing Burpees
Rest 4 Minutes
AMRAP 4:
Buy-In: 5 Burpee Pull-Ups
5 Power Snatches (115/85)
5 Bar-Facing Burpees
[TRAIN] Strict Chest to Bar Pull-Ups // Power Snatches (95/65)(115/85)(135/95)
[COMP] Ring Muscle-ups // Power Snatches (95/65)(115/85)(135/95)
Stimulus
The prescription is the stimulus, not necessarily what is written on the board.
- Each AMRAP begins with a buy-in that you perform once before moving to the scored pieces.
- Athletes get a 4 minute rest between rounds.
- Record the rounds + reps for each portion of the workout.
- Score: Combined Rounds + Reps
Strategy
Simple
- Reach for unbroken on the muscle-ups.
- One quick break on the bar.
- Push the burpees.
Detailed
- We want as much time as possible, so we need to try to get the buy-in unbroken.
- Breaking the barbell once, especially on the dynamic snatches, can allow us to have energy to push the burpees.
- We can hold onto the overhead squats.
- Slow the exhale during the rest periods.
Modifications
RING MUSCLE-UPS
- Burpee Pull-Ups
- Bar Muscle-Ups
- Renegade Row
- Chest to Bar Pull-Ups
POWER SNATCH
- Sub Dumbbells
- Power Clean
- Kettlebell Swing
SQUAT SNATCH
- Sub Dumbbells
- Squat Clean
- Kettlebell Swing
OVERHEAD SQUAT
- Front Squat
- Dumbbell Front Squat
- Dumbbell Overhead Squat
BAR FACING BURPEES
- Dumbbell Facing Burpees
- Burpee to Target
- Line Facing Burpees
After Party
3 Giant Sets:
50′ Dumbbell Bear Crawl
50′ Reverse Dumbbell Bear Crawl
Rest 1:30 Between Sets