1 – 2 – 3 – 4 – 5
Squat Snatches (135/85 lb.)
AMRAP 15 min.
1-2-3-4-5 = 1 round
The Squat Snatch and Muscle-up combo creates such a unique stimulus. The pulling and stabilizing of the shoulders during the Snatch taxes the upper body in such a way that it makes the athletes have to work a little harder through those Muscle-ups. Because muscle ups are super easy to begin with :)
The rep scheme is as such: you’ll perform 1 Squat Snatch + 1 Muscle-up, then 2 Squat Snatches + 2 Muscle-ups, etc., all the way up to 5 reps of each. This makes 1 round. To score one round, you need to perform a total of 30 reps first. We used this rep scheme because it keeps the volume per set low, which mentally and physically enables a lot more people to keep moving more consistently without big breaks between sets for the heavy-ish weightlifting movement and highly skilled gymnastics movement. It also breaks up the monotony of a long couplet AMRAP for a change.
We’re going heavier for the snatch weight, so pick a weight that you can do three to five reps unbroken. Anything heavier, and you’ll fall apart in the workout.
Shoot for at least four rounds today!