Monday September 16 2019 Master Splinter
Time
Monday, September 16, 2019
Capacity Builder
In a 1:30 Window:
9 Power Cleans RX (95/65) RX+ (115/85)
9 Front Squats
9 Push Jerks
Time Remaining: RX Max CTB Pull-Ups RX+ Max RMU
Rest :30 Seconds
In a 1:30 Window:
7 Power Cleans RX (115/85) RX+ (135/95)
7 Front Squats
7 Push Jerks
Time Remaining: RX Max CTB Pull-Ups RX+ Max RMU
Rest :30 Seconds
In a 1:30 Window:
5 Power Cleans RX (135/95) RX+(155/105)
5 Front Squats
5 Push Jerks
Time Remaining: RX Max CTB Pull-Ups RX+ Max RMU
Rest :30 Seconds
In a 1:30 Window:
3 Power Cleans RX (155/105) RX+ (185/135)
3 Front Squats
3 Push Jerks
Time Remaining: RX Max CTB Pull-Ups RX+ Max RMU
WOD 'Master Splinter'
3 Rounds:
400 Meter Run
12 Burpee Box Jump Overs (24/20)
15 Thrusters RX 95/65 55+(75/55)
• 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
Midline
Not For Time:
Accumulate 75 Hollow Rocks
