AMRAP (As Many Rounds/Reps As Possible) for 30 minutes:

5 Pull-ups
5 Slosh squat snatches
5 Inverted row to dip (muscle-up progression)
10 Toes 2 Bar
10 Hand-release pushups
50 Single unders (regular jump rope)

2 Reps, then add 2 reps per round for 20 minutes:

Clean and split jerk (60-70 %)
Stone to shoulder
Tire Flips

Workout Notes

Part 1:

  • The first half is set up for 30 minutes but could easily be rolled back to 20 if that’s the time you have available. That said, pick the length before you start and do not change the length partway.
  • We used a slosh pipe (specifically the Surge by Storm)to add some instability and practice the movement of the snatch, but the weight will be lighter than if you are using a barbell. If you don’t have a slosh pipe you can do this movement with a regular barbell and 135/115/95 lbs… or build one!
  • If you already have muscle-ups, you can replace the progression movement with a full muscle-up, OR use this as a time to carefully practice your transitions.
  • Matt ended up doing V-ups instead of T2B due to a hand injury.
  • Feel free to do double-unders if you have the technique down consistently. Otherwise keep the pace high with single-unders.

Part 2:

  • The clean and split jerk is here as a practice move. DON’T overload the weight. DO take your time to get proper technique.
  • Stone to shoulder is a strongman move. We used a 95lb stone. You can do this with a heavy sandbag. If you need to use a lighter weight like a 20 lb medicine ball, triple your starting reps and use it for practice – watch the video linked to above and replicate the technique.
  • Don’t have a tire? Fill in with the deadlift. It’s not quite the same but the similarities are numerous. If you are a beginner use at least your body weight. If you are more advanced, use 1.5x your body weight.

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