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