10.17.2017

This workout is dedicate to the one and only Master Splinter (AKA James). For those of you who don’t understand why we call him this, its because in the Cartoon Ninja Turtles, Master Splinter is the one who teaches the Ninja Turtles, and heals them when they’re sick or wounded.
So, our Master Splinter also happens to be a master of movement, as is obvious in the gym, and heals us when were broken, usually by poking us with needles, and sometimes giving us herbs. He’s calm and wise, and makes you feel at ease just by talking to you, just like the Ninja Turtles Splinter.
We don’t know what we’d do without you James, master of movement, acupuncture, beer brewing, and occasionally ping pong. Join us in Honoring him, with a workout fit for the master.

Warm up:

Row or run 600m, then with empty bar : 5 sets of
2 Power clean
2 Front squat
2 Push press
2 Push jerk

Mobility:

Super Front rack or Ant.Comp. Smash 2’/side
2- Posterior chain smash 2’/side

Conditioning:

“Master Splinter”

4 Rounds:
200m run
20 DBall slam (30/20/15)
3 bar muscle up (6 pull ups + 6 dips)
1 Rope climb

Rest 5:00 (warm up cleans/shoulder to overhead)

2 Rounds:
10 Shoulder to overhead (AHAP)
10 Burpee over bar
+1 overhead squat
then,
2 Rounds:
10 Squat cleans (AHAP)
10 Burpee over bar
+1 overhead squat