13 July: Is there a name that sounds similar to AMANDA?

a) Warm Up
2x [400m row, 10 burpees over Erg]
fragon stretch x 45 sec/side
5 inchworm
20 pvc pass, (10 at bottom of squat)
3x [8 barbell hang muscle snatch, 8 b/n snatch grip push press]
banded let stretch x 1 min/side
20 band pull apart
20 barbell OHS
calf stretch x 45 sec/side
4x [4 sn grip DL, 4 hang snatch high pull, 4 snatch balance, 15 hollow rocks]
20 strict pull up 

b) 15 mins, work up to heavy
1 power snatch + 1 hang power snatch

c) 11-9-7-5-3-1 reps of
hang squat snatch 105/65#
chest to bar pull up


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