Warm up

”Amanda”
9-7-5 reps for time of:
Muscle-ups
61/43kg.* squat snatches

– – –
Beginner:

For time:
12 muscle-up transitions
9 hang squat snatches 35/25.*
9 muscle-up transitions
7 hang squat snatches 35/25kg.*
6 muscle-up transitions
5 hang squat snatches 35/25kg.*

If unable to execute muscle-ups, use the modification for the beginner, but place the feet forward of the rings and increase the height of the rings. Use the legs as little as possible. Ensure the false grip is maintained throughout the rep.