Sweatlas — Your Hybrid Training Map

Amanda

Muscle-ups and heavy squat snatches in a short, savage descent.

The workout (9-7-5 Reps For Time)

  • 9-7-5 reps for time of:
  • Muscle-ups
  • Squat Snatch — 61 kg (135 lb) / 43 kg (95 lb)

Estimated time: 4–12 min. Amanda is short but ruthless — muscle-ups paired with heavy squat snatches in a 9-7-5 descent that rewards elite gymnastics and barbell skill. The snatch is heavy enough that fast singles are usually smarter than touch-and-go, and the muscle-ups will test your shoulders while your heart rate spikes. Keep transitions tight; this one is over fast if you don't stall.

Standards

  • Squat snatch Rx: 61 kg (135 lb) men / 43 kg (95 lb) women, received in a full overhead squat
  • Muscle-up: from a hang to full support above the rings, arms locked out at the top
  • Complete the muscle-ups before the snatches in each round (9, then 7, then 5)

Scaling

  • Reduce snatch load, or substitute power snatch + overhead squat
  • Banded or jumping muscle-ups, or sub chest-to-bar pull-up + dip
  • Scale reps to 6-4-2 to keep the stimulus fast

Coaching tips

  • Take the snatches as fast, confident singles — resetting beats missing a heavy rep.
  • Attack the muscle-ups in small sharp sets before your grip fatigues.
  • Keep moving between stations; the whole workout can be under six minutes.

Sweatlas is not affiliated with or endorsed by CrossFit, LLC. “CrossFit” is a registered trademark of CrossFit, LLC.