Wednesday December 04, 2019

AM - Work
A) Rowing / Gymnastics 
1k Row @ 24SPM
2:00 Rest completing 70% number of HSPU reps

1k Row @ 26SPM
2:00 Rest completing 70% number of HSPU reps

1k Row @ 28SPM
2:00 Rest completing 70% number of HSPU reps

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The HSPU reps is based on your total round achieved in XX week 1, death by HSPU.
If you hit 8 Rounds then it's 4 Muscle-ups

If you missed the death by HSPU
Complete the rowing and then complete the 'death by' for future use.


PM - WORK
A) Plyometric Primer
Establish a max height for:
1 box jump + 2 seated box jumps

B) Barbell Aerobics 
3 x 3 muscle snatch
3 x 3 Snatch Balance (speed focus)
3 x 3 + 3 Squat snatch + OHS

C) Snatch
4 x 1 high hang squat snatch, 90% of HH snatch.
4 x 2 Hang squat snatch, 85% of H snatch.
4 x 1 - 1 - 1 squat snatch, 87%

D) Work
11:00 CAP
150 Wallballs
EMOM complete 1 rope climbs

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