MONDAY WORKOUT

Come in with a plan for your weights, and come ready to work hard today!!!

You will have 8 Minutes ONLY to complete:

"Amanda"
9 - 7 - 5 Reps of:
Muscle Ups
Full Squat Snatch (135/95)

Then you will have 2 Minutes AFTER the 8 Minute time cap, to record your score, and get your weight set up for the next part of the workout. The faster you finish, the more rest, and set up time you'll have.

After your 2 Minute set up time, we will go directly into the next part of the workout. You will have 6 Minutes ONLY to complete:

"Heavy Grace-ish"
30 Clean & Jerks (75% of your best overhead 1RM)


*If you cannot do Muscle Ups, you will do Jumping Muscle Ups, and you will double the rep count for your Muscle Ups. For the "Grace" portion of the workout, you will need to calculate your weight before we begin "Amanda", and you will need to use the 2 Minute interval between "Amanda" and "Grace" to make sure your barbell is set up properly. Obviously, if you finish "Amanda" early, you will have more rest, and more time to set up. For "Grace", today there will be NO established prescribed weight, you will use 75% of your best overhead 1RM; it will be heavy, so you will need to make sure you don't get sloppy when you get tired. Come in, and see if you can complete these monsters!!!