WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm –

WOD:

EMOM 5rounds-

1 power snatch + 1 hang snatch + 1 overhead squat 

Start at 70% of 1RM snatch 

Muscle up practice 

For time-

“Amanda”

9-7-5reps of

Muscle ups 

Squat Snatch 95/135

Or

“Baby Amanda” 

5-3-1

Muscle ups 

Squat Snatch 95/135 

Or 

“Fran-anda”

21-15-9reps of

Hang squat snatch 55/75

Pull ups 

Extra Credit 

4 rounds not for time- 

10-15 back extensions 

30-60s plank hold

15-20 GHD sit ups