General Warm-Up (0:00–7:00)
- 3 Rounds:
- 10 Off set air squats (off set feet 5 right foot forward/5 left foot forward)
- 8 Kip swings
- 10 PVC pass-throughs
- 5 Overhead squats with PVC
- 5 PVC snatch balance
Specific Warm-Up (7:00–17:00)
- Ring prep:
- :10 Ring support
- :05 Bottom dip hold
- 3-5 Ring dip
- 3-5 Low ring muscle up (kneeling or ring row)
- 5-10 Ring Swing
- Snatch-specific drill progression:
3 rounds of:
- 3 Snatch grip DL + shrug
- 3 Muscle snatch
- 3 Snatch high pulls
- 3 Overhead squats
- 3 Hang power snatch
(All with empty bar, then build)
“Amanda Skills” (28:00–52:00)
Every 3:00 x 8 sets
5-5-4-4-3-3-2-2
Snatch. All touch and go reps. Focus on bar speed, consistency, and control.
*Score is heaviest set of 2
**During remainder of the working window, practice ring muscle up skills/scales and progressions. If you have RMU, how many quality reps can you accumulate during the sets combined while still challenging your snatch load? If you are scaling them, how progressive can we make this day of work that allows for progress and challenge of the hardest version for you today.
(52:00–60:00)
- Banded overhead distraction – 1:00/side
- Foam roll lats – 2:00
- Foam roll quads- 2:00
1:00 Bike easy pace
20 Banded row (band attached to rig)
20 Plank shoulder taps (10 each)
1:00 Row easy pace
10 Alternating step back lunge + overhead reach
10-15 Rower hamstring curls
10 Lateral plank rotations (each side)
1:00 No push up burpee (easy pace)
10 Banded pass through’s
15-20 Banded pull a part
20 Landmine standing rotations (10 each side)
3 rounds
Heavy touch-and-go snatching, skill focus on mobility and barbell positioning and muscle up development! 2 for 1 today with strength and skill. The goal is simply to get stronger, and even practice heavy lifting under some shoulder stamina challenges. Pick variants of the muscle up that not just challenge you but actually progress you.