DYNAMIC WARM-UP | 3:00
2:00 run, bike, row, ski, single-under

PROGRESSION FOCUS
Snatch deadlift Shoulders slightly in front of the bar.
Overhead squat Keep the bar over mid foot.
Hang squat snatch Jump tall before landing.
Snatch Pause in the landing and adjust bar position.
Cycling Pause at the thigh before starting the next rep.

PROGRESSION FOCUS
False grip ring row Maintain the false grip
Jumping ring dip or ring dip Full range of motion
Leg-assisted muscle-up transition Use the legs to assist
Leg-assisted muscle-up transition Make sure rings touch low on the chest before the transition
Leg-assisted muscle-up transition Increase difficulty by walking the feet out little by little
False grip kip swings Maintain false grip, big kip swings
Muscle-ups All athletes get 2:00-3:00 to practice 5-10 reps of the workout version

3 unbroken snatches (workout weight)
1:00 muscle-up setup or practice

9-7-5 reps for time of:

Muscle-ups
Squat snatches

135lb/95lb

INTERMEDIATE

For time:
7-5-3:
Muscle-ups
9-7-5:
Squat snatches (75/115 lb)

BEGINNER

For time:
9-7-5:
Low ring muscle-up transitions
Squat snatches (35/45 lb)

Accumulate:
1:00 groiner stretch/side
1:00 banded shoulder stretch/side