The GirlsFor time · 15 min cap
Amanda workout
9-7-5 Muscle-ups & Squat Snatches
Amanda pairs two of the most technical movements in the sport: ring muscle-ups and squat snatches, in a short 9-7-5 scheme. With only 42 reps in total, fitness alone will not carry you; it is about skill holding up under pressure.
The workout
9-7-5 reps for time of:
- Muscle-ups
- Squat snatches (135/95 lb)
Time cap: 15 min
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Rx loads
Squat snatch
Men135 lb (61 kg)
Women95 lb (43 kg)
Time cap
Most gyms cap Amanda at about 15 minutes. If the clock runs out, note how many reps you completed. Change the cap in the app before you start if your gym uses a different one.
Scaling options
- Bar muscle-ups, or two pull-ups and two dips per muscle-up.
- Lighter snatch load, or power snatches plus overhead squats.
- Cut the reps to 6-5-4.
Strategy tips
- Treat each muscle-up as a skill rep: a failed attempt costs more than a short break.
- Fast singles on the snatches keep your positions sharp.
- Shake out your arms on the walk from the rings to the bar.
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