Workout of the day

1) Weighted Strict Pull-up - build to a heavy set of 3

Move

12-9-6:

Pull-ups (Or Ring Rows)
Power Snatches

2) “Amanda”

9-7-5:

Ring Muscle-Ups
Squat Snatches @ 135/95

Stimulus

1) Using bands or weights (we have a dip belt to attach plates to), build to a heavy set of 3 pull-ups. Make sure ROM stays the same: arms and shoulders open in the bottom, chin over bar at the top

2) Meant to be a quick workout (10 minute cap), select movements that force you to rush through these reps. Reduce reps of MU and weight of snatches as needed