Strength:
A1. Power snatch, x2 @ 75-80% of 1RM
A2. Overhead squat, x2 @ same weight
A3. Double under, x15

“Amanda”
9-7-5 reps for time of:
Muscle ups
Snatches (135/95)

Scaled intermediate
18-14-10 reps of:
Pull ups
Ring dips
Alternating with,
9-7-5 reps of:
Snatch (95/75)

Scaled beginner
18-14-10 reps of:
Assisted pull ups
Push ups
Alternating with,
9-7-5 reps of:
Snatch (75/45)

Last completed on May 8th, 2012.


Hey guys and gals from Free Range! We miss you very much and are trying our best to keep up with your physical beastliness while we are in Austin. We hope you enjoy the workouts this week…as a few of them have been crafted from our street/rooftop WODs around town! See you all next week!! -ML, AB and Scotty