Thursday April 7, 2022

“Great things in business are never done by one person.” -Steve Jobs

Warm Up: 
2-3 sets:
:20 at each movement.
PVC pass-throughs
False-grip ring row/bent-over rows
Air squats
Snatch-grip push presses (behind the neck)
Alternating overhead lunges (PVC)

2-3 sets:
:20 at each movement.
Low ring muscle-up transitions
Muscle snatches
Overhead squats

Skill Work: 
Build up to heavy single squat or power snatch

BENCHMARK WOD: AMANDA
For time:
9-7-5
Muscle-ups
Squat snatches (95/135 lb)

Time Cap: 10 Minutes

Intermediate: 
For time:
12-10-8
Low-ring muscle-ups
9-7-5
Squat snatches (65/95 lb)

Beginner:
For time:
12-10-8
Low-ring muscle-ups
9-7-5
Hang squat snatches (35/45 lb)

Movement scaling options: 
Muscle-ups: 1:30 of attempts each round, 12-10-8 muscle-ups from the floor, 15-12-9 pull-ups + push-ups
Squat Snatches: Reduce load, power snatch + overhead squat, power snatches

Alternate Workout: 
No rings option:
For time:
9-7-5
Hang power clean and push press (95/135 lb)
Squat snatches

DB option:
18-14-10
DB hang muscle clean and push press (two heavy DBs)
Alternating DB power snatches (single DB)

Cool down: 
Accumulate:
1:00 couch stretch/leg
1:00 foam roll upper back