04/16/2021

3 ROUNDS FOR TIME

5 Ring Muscle-Ups

15 Hang Power Snatch (95/65)|(65/45)

500/400m Row

(Score is Time)

RMU Option 1: Jumping Ring Muscle-Up RMU Option 2: Burpee Pull-Ups

KG BB: (42.5/30)|(30/20)

OPTIONAL COOL DOWN

FOR RECOVERY

5:00 Upper Back / T-Spine Roll

ADJUSTING

*Reps, Loading, Volume*...

Skill -- Nothing to really adjust here for athletes, we do need to be aware of two things: everyone needs something to practice and no one is overdoing it on their reps. For instance, if you have some advanced athletes that can string together MUPs give them some structure and have them complete 2-3 Reps every 2:00-3:00 minutes and partner it with a 1:00 Static Hold. This will help ensure they don’t get done with the skill session with an accumulated 30+ reps and go into the workout totally spent!

Workout -- Adjust the MUPs for athletes that want to try and get some reps in during the workout. The most successful way I’ve done this is to give them 2-3 attempts to accumulate reps or I’ve lowered the reps down to 2-3. For the HPS encourage light loading and to get through the first set either unbroken or in 2 sets. Athletes struggling with the move- ment can complete a KB Swing or Alt. DB Snatches to lower the complexity and keep the intensity high! The Row should take no more than 2:00-2:30 so cap your athletes there and have them move on to the next round!

*Movement Adjustments*...

Muscle-Up -- If neither of the adjustment options listed above work for certain athletes you can have them complete a 1-for-1 Ring Row + Burpee, DB Burpee + Power Clean, or a DB Bent Over Row + Push-Up.

Hang Power Snatch -- Athletes that are unable to go OH can adjust to a Hang Power Clean, a Moderate weight Deadlift, or an American KB Swing.

Meter Row -- If unable to row or rowers are unavailable, the athlete can instead complete a 1200m Cal Bike, 500/400m Ski, or a 400m Run.