Warm Up:
2 sets:
:30 ring rows
:30 knee push-ups
:30 PVC pass-throughs
:30 air squats
Specific Warm-Up:
1 set:
5 empty bar squat snatches
3 sets:
3 squat snatches
– Rest 1:00 between sets.
– Build to workout load.
BENCHMARK WOD:
For time:
9-7-5:
Muscle-ups
Squat snatches (95/135 lb)
Intended Stimulus: 4-10 Minutes
Intermediate:
For time:
9-7-5:
Low ring muscle-up transitions
Squat snatches (65/95 lb)
Beginner:
For time:
9-7-5:
Ring rows
Knee push-ups
Squat snatches (PVC)
Home Workout:
For time:
9-7-5:
Burpees to a target (12 in)
Left-arm dumbbell squat snatches (35/50 lb)
Right-arm dumbbell squat snatches
Movement scaling options:
Muscle-up: Reps, chest-to-ring pull-up, ring row and knee push-up
Squat snatches: Load, hang squat snatch, overhead squat
Cool down:
Accumulate:
1:00 elbow-to-instep/side
1:00 banded shoulder stretch/side