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Wednesday, May 2nd



5 Minute EMOM:

Squat Snatch

2 Reps @ 55%

2 Reps @ 60%

2 Reps @ 65%

1 Rep @ 70%

1 Rep @ 75%

Directly Into...

Every 90 Seconds for 7 Sets:

Build to a Heavy Single Squat Snatch for the Day.



9 Minute AMRAP: 1 Ring Muscle-up (Scale: Ring MU progression or 1 Pull-Up + 1 Ring Dip) 1 Squat Snatch (135/95) 2 Ring Muscle-ups 2 Squat Snatches (135/95) 3 Ring Muscle-ups 3 Squat Snatches (135/95) Up by (1) rep each round

For athletes who do not yet have the capacity for ring muscle-ups or who do not have them at all, we would guide them down the path to getting there with progressions. Another scaled option for ring muscle ups will be to complete 1 pull-up + 1 ring dip while adding 1 rep per round.

The weight on the barbell should be a weight that athletes can handle for 10+ unbroken repetitions when fresh, likely something that they did for “Isabel” two weeks back.

Nine minutes is long enough where athlete’s best option will likely be singles on the snatches from the very beginning. The real question is what rep scheme they should hold on muscle-ups. This will be entirely dependent on the athlete. A good rule of thumb will be to break early on before athletes near failure. It is better to come down early than it is to grind out a final rep. Form typically breaks down and the upcoming sets tend to suffer. Break because you want to, not because you have to.

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