General Warm Up (5-12)
3 rounds:
:20 Jumping Jacks, Rest :10
:20 Banded Pull Aparts, Rest :10
:20 Banded Muscle Snatch, Rest :10
:20 Banded OHS, Rest :10
Specific Warm Up (12-22)
Squat Snatch:
5 Hang Jump and Shrug
5 Hang Elbows High and Outside
5 Hang Muscle Snatch
5 Overhead Squats
6 Snatch Balance (2 quarter, 2 parallel, 2 full depth)
3 Hang Squat Snatch
3 Squat Snatch
BMU:
10 Scap Pulllups
5 Kips
5 Big Kips (2″ hitch, become weightless)
5 Pullups
5 Hips to Bar
1-3 Bar Muscle Up (or option)
(23-33)
Every 2:00 x 5 sets
3 touch and go squat snatch
Goal today here is to build well past the load you will choose for your workout weight.
RX (37-50)
10-8-6-4-2
Squat Snatch (145/105lb.)
Bar muscle up
Goal: Sub 10:00
Cap: 13:00
Intermediate
10-8-6-4-2
Squat Snatch (95/65lb.)
Jumping or Banded Bar muscle up
Baseline
8-6-4-2-1
Squat Snatch (15/PVC)
Inverted row + Push Up
8/8, 6/6, 4/4, 2/2, 1/1
(52-60)
2-3 sets:
5-10 Banded Pass Through
15-20 Banded Single Arm Cuban Press (each arm)
banded cuban press:
Today’s workout is inspired by the hero workout “Amanda.” Traditionally, Amanda combines ring muscle-ups and squat snatches, but today we’ll swap the rings for the rig and go slightly heavier on the squat snatches than the original workout.
Choose a weight that allows you to maintain steady singles throughout the workout. At the same time, it should still be a load you could confidently cycle for a few touch-and-go reps before the workout begins.
The descending rep scheme can feel mentally challenging in the early rounds because progress feels slow at first. But once you reach the round of 6s, you’re already well past halfway. Stay urgent, trust your pacing, and lean into the discomfort as the reps drop.