Amanda Workout
9-7-5 Reps for Time
- Muscle-ups
- Squat Snatches (135/95 lb)
Benchmark Scores
- Beginner: 15-20 minutes
- Intermediate: 10-15 minutes
- Advanced: 6-10 minutes
- Elite: <5 minutes
Tips
- Master the movements first: Both muscle-ups and squat snatches are highly technical. Don't attempt this workout unless you're proficient in both movements.
- Break up the sets strategically: For the round of 9, consider breaking muscle-ups into 5-4 or 3-3-3. Manage your grip fatigue early.
- Stay patient on snatches: The squat snatch requires precision. Rushing leads to missed lifts and wasted energy.
- Scale appropriately: Use ring rows + jumping pull-ups for muscle-ups, and reduce weight on snatches if needed. Power snatches are an acceptable modification.
- Warm up thoroughly: Your shoulders, hips, and wrists need to be fully prepared for this workout.