For TimeMetconBenchmark15:00
Amanda
9-7-5
Gymnastics
Weightlifting
Solo
Workout Details
For Time
15:00
For Time:
9-7-5 reps of:
Muscle-Up
Squat Snatch
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Start with a strong grip and maintain a tight core during muscle-ups to facilitate the transition.
- 2Break the squat snatches into manageable sets if fatigue sets in to maintain form, especially as the reps decrease.
- 3Use a steady pacing on muscle-ups to avoid burnout before moving to the squat snatches.
- 4Prioritize form over speed in the squat snatch; slow down the movement if necessary to ensure full hip extension and stability before descending.
- 5Consider practicing kipping movements to improve muscle-up efficiency, especially for those who may struggle with strict variations.
Safety Considerations
Technical Focus
Ensure proper shoulder positioning during transitions in muscle-ups to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Row - 2-3 min(Use a rower to warm up your upper body and legs.)
Mobility:
- 10-15 Shoulder Stretch - 1 min(Focus on shoulder and wrist mobility.)
- 10-15 Hip Flexor Stretch - 1 min(Open up the hip flexors ahead of squat snatches.)
- 5-10 Overhead Squat Hold - 1 min(Enhance overhead position for squat snatches.)
Activation:
2 rounds- 2-3 Muscle-Up Progressions - 1 min(Practice muscle-up transitions or chest-to-bar pull-ups.)
- 5 Hang Power Snatch - 30 sec(Use light weight to warm up your snatch mechanics.)
- 10 Air Squats - 1 min(Activate legs for upcoming squat movements.)
Scaling Options
Intermediate
Reduce weights and modify muscle-ups for better accessibility.
- 1
muscle up
Banded Muscle-Ups
- 2
squat snatch
Reduce weight to approximately 80% of the RX weight.
Weight: 108/76 lbs (49/34 kg)
Scaled
Significantly reduce weights and modify the movements for beginners.
- 1
muscle up
Ring Rows + Jump Dips
- 2
squat snatch
Power Snatch with reduced weight.
Weight: 80/55 lbs (36/25 kg)