Amanda - Weekend workouts

FRIDAY Aug 9th

1. 6 sets of Clean Progression:
                  High Pull, Hang Clean, Full Clean, Front Squat, Jerk (1 of each per set)

2. EMOTM x 12 mins:
          ODDS: 8 wall balls
          EVENS: 16 sit ups

3. 15 min AMRAP:
               10 back squats @ 95# (from the ground)
               30 double unders
               Shuttle Sprint (roughly 40m out, 40m back if possible)


SATURDAY Aug 10th (hotel workout)
**** note: rest as needed in between each of the 3 parts of this one****

1. EMOTM x20 mins:
               ODDS: 10 Alt DB Snatch (choose weight based on what they have - use 20# if possible)
               EVENS: 10 Alt Lunges with Dumb bells (same weight as above)

2. For time: 50 burpees

3. 4 rounds:    
              12 Hand Release Pushups
              10 DB Swings (1 dumb bell - like a KB Swing) - 30# if possible
               8 DB Thrusters (2 dumb bells) 20# if possible