Warmup

Core x2

10 x1 legged glute bridges

lower ab work X 10 reps

Capacity Builder

In a 1:30 Window:

9 Power Cleans (135/95)

9 Front Squats (135/95)

9 Push Jerks (135/95)

Time Remaining: Max Ring Muscle-ups

Rest :30 Seconds

In a 1:30 Window:

7 Power Cleans (155/105)

7 Front Squats (155/105)

7 Push Jerks (155/105)

Time Remaining: Max Ring Muscle-ups

Rest :30 Seconds

In a 1:30 Window:

5 Power Cleans (185/135)

5 Front Squats (185/135)

5 Push Jerks (185/135)

Time Remaining: Max Ring Muscle-ups

Rest :30 Seconds

In a 1:30 Window:

3 Power Cleans (205/145)

3 Front Squats (205/145)

3 Push Jerks (205/145)

Time Remaining: Max Ring muscle ups

*Scaled weight

(115/85

(135/95)

(155/105)

(185/135)

*Ring Muscle-ups

• Strict Banded Ring Muscle-ups Video

• Jumping Ring Muscle-ups

• CTB Pull-Ups

WOD

“Master Splinter

3 Rounds:

400 Meter Run

12 Burpee Box Jump Overs (24/20)

15 Thrusters (95/65)

STIMULUS

• Looking for this simple triplet workout to take somewhere in the 12-16 minute range to complete (4:00-5:20 per round)

• Choose a weight on the thruster that you can complete with 1 break max on each round

• There is no need to stand to full extension on the burpee box jump overs

STRATEGY

• The first thing to consider today is how to approach the Thruster bar

• With this being the only movement you’d stop moving on, let’s try to minimize the number of sets here

   * 1 Set: 15

   * 2 Sets: 8-7

• One way you can minimize sets on the bar is to be smooth on the runs and burpee box jump overs

• Find a speed on both movements in round 1 that you see yourself maintaining throughout

• It’s not about moving fast in the first round – it’s about sustaining or improving upon your first round pace in rounds 2 and 3