Friday November 29, 2019

 

AM - WORK
A) Assault Bike
10min max Assault Bike
*Track the RPM.

B) Work
AMRAP 10 (75% Pace)
50ft OH walking lunge, 1 x 15
2 Ring Muscle Ups
20 DB Box Step Ups, 1 x 15
2 Ring Muscle Ups

PM - WORK
A) Barbell Aerobics 
Every 0:20 x 3 mins:
1 snatch pull
1 muscle snatch
1 Power snatch
-
3 x 3 Power Balance (deep Power)

B) Snatch
3 x 3 high hang power snatch, max load.
6 x 1 - 1 Power snatch, 85%+
4 x 2 snatch pulls

C) Plyo
5 sets:
4 over the box jumps
2 muscle snatch, as heavy as possible
*quick singles or touch and go. No Rest between.
Rest as needed.

D) WORK
Power Endurance
2:00 AMRAP
5 Muscle-ups
10 DB Push Press, 2 x 22.5/15kg
2:00 Max Calorie Row
2:00 Rest x 4

For Those Completing This Weekend PREP:

A) 10:00 Row
4:00 @ 22SPM
3:00 @ 23SPM
2:00 @ 26SPM
1:00 @ 28SPM

B) EMOM 10
1 Squat Snatch, 65%

C) Work
5 Rounds
Cindy (if at a team comp ideally in Synchro)
3 Rounds
NATE (If in a team, Nate Relay)

D) 20:00 
Jog down to Walking pace Cool Down

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