For TimeMetconBenchmark12:00
Amanda
9-7-5
Weightlifting
Gymnastics
Solo
Target Effort:
RPE 9/10
Workout Details
For Time
12:00
9-7-5
- 1Muscle-Up
- 2Squat Snatch
135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Focus on efficiency and speed on Muscle-Ups.
- 2Maintain a strong overhead position for Squat Snatches.
Safety Considerations
Technical Focus
Ensure full range of motion on Muscle-Ups
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Shoulder Stretch
- 10 each leg Leg Swings
Activation
2 rounds- 5 Muscle-Up Transitions
- 10 Air Squat
Scaling Options
Intermediate
135 lbs to 115 lbs for men, 95 lbs to 75 lbs for women
- 1
muscle up
Muscle-Up Progressions
- 2
squat snatch
Weight: 115/75 lbs (52/34 kg)
Scaled
135 lbs to 95 lbs for men, 95 lbs to 65 lbs for women
- 1
muscle up
Banded Pull-Ups or Ring Rows
- 2
squat snatch
Weight: 95/65 lbs (43/29 kg)