Workout of the day
Get ready to push yourself and see how many rounds you can get in during this 20-minute AMRAP. Stay focused, stay strong.
The workout of the day consists of:
Complete as many rounds as possible in 20 minutes of:
- 1 Power Snatch (155 lb / 70 kg, 95 lb / 43 kg)
- 2 Ring Muscle-Ups
- 3 Front Squats (155 lb / 70 kg, 95 lb / 43 kg)
- 4 Pull-Ups
Think smooth and controlled. Keep moving, keep breathing.
Scaling
Beginners:
- Power Snatch: Empty Barbell or PVC Pipe
- Ring Muscle-Ups: Jumping Muscle-Ups or 4 Ring Rows
- Front Squats: Lighter weight or goblet squats
- Pull-Ups: Banded Pull-Ups or Ring Rows
Intermediate:
- Power Snatch: 75 lb / 34 kg
- Muscle-Ups: Banded Muscle-Ups
- Front Squats: 75 lb / 34 kg
- Pull-Ups: Strict or with small band
RX:
- As written above
No equipment
- Use a broomstick or PVC pipe for snatch and front squats.
- Do push-ups instead of muscle-ups.
- Use a sturdy table for inverted rows instead of pull-ups.
Warmup
- 5 minutes of light jogging or rowing
- Dynamic stretches: arm circles, leg swings
- 10 PVC pipe pass-throughs
- 10 bodyweight squats
- 5 inchworms with push-up
Cooldown
- 5 minutes of light jogging or walking to cool down
- Stretch hamstrings, quads, shoulders, and arms
- 30 seconds each: forward fold, quad stretch, shoulder stretch
