Warm Up:
Snatch Progression
Skill Work:
On a 10:00 clock:
Build up to heavy single squat snatch
BENCHMARK WOD: AMANDA
For time:
9-7-5:
Muscle-ups
Squat snatches (95/135 lb)
Retest from April 7, 2022
Complete in under 10 min
Intermediate:
For time:
7-5-3:
Muscle-ups
9-7-5:
Squat snatches (75/115 lb)
Beginner:
For time:
9-7-5:
Low ring muscle-up transitions
Squat snatches (35/45 lb)
HOME WOD:
Equipment:
For time:
9-7-5:
Burpees to 12-in target
Left-arm DB squat snatches
Right-arm DB squat snatches
Bodyweight:
For time:
9-7-5:
Burpees to 12-in target
Left-leg weighted single-leg squats
Right-leg weighted single-leg squats
Movement scaling options:
Muscle-up: time-bound reps, leg-assisted muscle-ups, pull-ups + ring dips
Snatch: reduce loading, power snatch + overhead squat, 9-7-5 DB snatches each arm
Cool down:
Accumulate:
1:00 groiner stretch/side
1:00 banded shoulder stretch/side