WARM UP
10:00 shoulder mobility
3 rounds:
3 snatch pull
3 muscle snatch
3 power snatch
3 snatch balance
3 oh squat
3 full snatch
SKILL
Ring muscle ups
*10:00 prep and practice. Athletes should do static holds in bottom of the dip and warm up ring swings before attempting RMU.
WORKOUT OF THE DAY
“Amanda”
9-7-5
Ring muscle ups
Squat snatch
RX: (135/95)
*Scale ring muscle ups to ring pull ups, ring dips, or jumping muscle ups. Allow athletes to attempt RMU if they are close to getting one. 15:00 time cap.