Capacity Builder

5 Sets, Not for Time:

40 Unbroken Double Unders

40% Unbroken Ring Muscle-Ups

STIMULUS

• On today’s capacity builder, looking to complete each set of both movements unbroken

• For example, if you trip at 20 double unders – start over at 0

• The muscle-up percentage is based off your max set of ring muscle-ups

• For example, if your max set is 10 ring muscle-ups, you’ll complete 4 unbroken each round

• Rest as needed between movements to complete them unbroken

SUBSTITUTIONS

Double Unders

• Reduce Reps

• 45 Seconds of Double Under Practice

• 80 Single Unders

Ring Muscle-ups

• Reduce Percentage

• Strict Banded Ring Muscle-ups Video

• Jumping Ring Muscle-ups

Snatch Complex

Every 2:00x 5 Sets:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

Set 1: 60%

Set 2: 65%

Sets 3-5: Build to a Heavy Complex

Complete the 6 reps and then rest until the beginning of the next set

• Percentages are based off your 1RM Power Snatch

WOD

Bartender

AMRAP 10:

12 Deadlifts

9 Overhead Squats95/65

6 Hang Power Snatches

Rx+Barbell: 115/85