Overhead Squat, Squat Snatch, and Ring Muscle-Up
Friday, October 30th, 2026
Strength + Metcon//For Time
Rx
Strength Every 4 Minutes for 5 Sets 4 Overhead Squats Partner into 2 or more For Time 21-15-9 Squat Snatches (95/65) 12-9-6 Ring Muscle-Ups
Level 2
Squat Snatch: 75/55 Jumping Ring Muscle-Ups
Level 1
Squat Snatch: 45/35 Ring Transitions
Goal: Build overhead squat strength and stability, then develop squat-snatch cycling and advanced pulling stamina.
Stimulus: Use controlled strength sets with stable overhead positions. In the workout, select barbell and ring options that allow consistent progress without failed reps.
Movements
overhead-squatsquat-snatchring-muscle-up
Equipment
barbellweight-platesrings