Workout of the Day
Warm Up
1 min row30 sec hang from ring
1 min row
30 sec hang from rings
Then...
2 rounds:
5 low ring muscle up transitions
10 PVC pass through
5 inchworm push up
10 PVC muscle snatch
Then...
2 rounds:
3 strict pull up
7 empty barbell power snatch
5 dips
Then...
Build power snatch loading
Lifting
Every 3 min for 5 sets:unbroken power snatch - as heavy as possible across
Sets 1-2: 7 reps
Sets 3-4: 5 reps
Set 5: 3 reps
12122025
AMRAP 9 min:3 ring muscle up
9 hang power snatch 75/55lb
Cool Down
2 min wall hinge stretch1 min doorway pec stretch
1 min banded pass through