Fri Jul 21 "Mighty Muff"

Move

1) Every 2 Minutes x 10 Rounds:
15/12 Calorie Echo Bike
2 Hang Power Snatches (technical load)

2) 15 Minute AMRAP:

2 Dumbbell Power Snatches
4 Pull-ups (Or Jumping Pull-ups)
6 Box Step-ups

Workout of the day

1) Every 2 Minutes x 10 Rounds:
15/12 Calorie Echo Bike
1 Squat Snatch (Building)

2) “Mighty Muff”

15 Minute AMRAP:
1 Squat Snatch @ 185/125
2 Ring Muscle-ups
3 Single-leg Squats (per side, alternating)

Stimulus

1) Complete 15/12 calories on the bike (roughly 1 minute) and then do 1 snatch, increasing in weight each round. Goal is total load for the day so start heavy and continue building. You may stop increasing weight at any time and continue doing 1 rep at that final weight

2) Today’s birthday workout goes to Sarah Trinh AKA “Mighty Muff”! Have fun in this heavy, skill-testing workout and take your time by selecting challenging movements. Alternatively, you can select movements you feel very comfortable with and get lots of work done in 15 minutes