NICOLE CARROLL'S 18.3 MINDSET
The key to this kingdom is composure. Nothing needs to be frantic or rushed. Think smooth, controlled, and relaxed. With all the double-unders and other technical movements, 18.3 presents copious opportunities to mess up. Simply moving steadily and minimizing mistakes will pay off big.
Outside of the double-unders, keep all other movement breaks short and deliberate. Only rest to stave off failure. This workout has a chipper-like quality to it—meaning you may not get back to a movement for a second time—and the sets are relatively small. You can and should push the limits of how briefly you can rest before getting back to business.
Make all transitions quick, and get to it. Yes, you will be breathing hard, and yes, your shoulders will be tired, but there’s enough variation to successfully get going quicker than you think.
Warm up well for all movements. Warm up your muscle-ups, work through some progressions and get one or a few small sets of each (depending on your capacity). For the overhead squats and snatches, get up to your working weight and get comfortable there before starting.