GENERAL OVERHEAD AND SQUAT WARM-UP
2-3 sets:
• :20 at each movement.
PVC pass-throughs
False-grip ring row/bent-over rows
Air squats
Snatch-grip push presses (behind the neck)
Alternating overhead lunges (PVC)

2-3 sets:

:20 at each movement.
Athletes may use a barbell or PVC:
Low ring muscle-up transitions
Muscle snatches
Overhead squats (reduce squat depth to keep proper overhead position)

MUSCLE-UP REVIEW AND SCALING
Low-ring muscle-up transition drill Use legs to push the body through the transition. Keep rings tight to the body. Lift hips as athlete pulls to the rings.
High ring kip-swing Practice the kip swing or hang from the rings with the false grip.
Muscle-ups Drive the knees and hips up hard, drive head aggressively through the rings.

SNATCH REVIEW AND SCALING
Power snatch + Overhead Squat While descending, keep the arms locked out and the bar over the middle of the foot.
Squat snatch Reach full extension at the top of the pull.
Squat snatch Land in the overhead squat with arms locked out and bar over the middle of the foot.
Multiple reps 2 sets x 3 unbroken reps (light to moderate weight)

PRE-WORKOUT STRENGTH | 10:00
8-12 total reps of increasing weight.
Allow athletes to build up to a load heavier than they will use in the workout.

9-7-5 reps for time of:

Muscle-ups
Squat snatches

135lb/95lb

INTERMEDIATE

For time:
12-10-8
Low-ring muscle-ups
9-7-5
Squat snatches (65/95 lb)

BEGINNER

For time:
12-10-8
Low-ring muscle-ups
9-7-5
Hang squat snatches (35/45 lb)

Accumulate:
1:00 couch stretch/leg
1:00 foam roll upper back