MOBILITY & WARM UP

3 sets:
:30 ring rows
:30 knee push-ups
:30 PVC pass-throughs
:30 air squats

SKILLS & SPECIFIC WARM UP

Muscle Up

:10 ring support hold
3-5 strict ring dips
3-5 false-grip ring rows
3 low ring muscle-up transitions

EMOM 3:
1-3 kipping muscle-ups or false grip chest-to-ring pull-ups,
OR
1 low ring transition

Snatch (use a PVC)
:20 setup hold
5 deadlifts to mid-thigh
5 muscle snatches
5 overhead squats
10 squat snatches

BUILD UP

1 set
5 empty bar squat snatches

3 sets:
3 squat snatches
*Rest 1:00 between sets.
**Build to workout load.

CONDITIONING

“AMANDA”

For time:
9-7-5:
Muscle-ups
Squat snatches #61/43

Scale to

For time:
9-7-5:
Low ring muscle-up transitions
Squat snatches #43/30

Beginner

For time:
9-7-5:
Ring rows
Knee push-ups
Squat snatches (PVC)