Skill Work:
Low-ring muscle-up work
WOD:
For time:
30 squat snatches (95/135 lb)
30 ring muscle-ups
Intended stimulus: 8-14 minutes
Intermediate:
For time:
30 squat snatches (65/95 lb)
15 ring muscle-ups
Beginner:
For time:
20 power snatches (35/45 lb)
20 false-grip ring rows
Home Workout:
For time:
30 alternating dumbbell squat snatches (35/50 lb)
30 alternating dumbbell devils presses
– Use a single dumbbell.
Movement scaling options:
Squat snatches: Load, hang or power options, dumbbell options
Muscle ups : Reps, low ring transitions
Cool down:
1 set:
1:00 forearm stretch (both sides at once)
1:00 each side foam roll lats