Friday December 03, 2019

AM - WORK
A) Intervals:
2 x 4:00 on, 2:00 off
4 x 3:00 on, 1:30 off
5 x 2:00 on, 1:00 off
6 x 1:00 on, 0:30 off
7 x 0:30 on, 0:15 off

Choose your poison, bike, row or ski.

PM - WORK
A) Muscle-up Work:
2 x 5 scap pull ups
5 x 3 beat swings (small range)
-
5 sets:
2 hips to rings
4 Russian Dips


B) Test:
30 Ring Muscle ups for time.

C) Accessories:
5 sets:
3-6 Strict Hollow Pull Ups
Rest 20-30s
6-8 Seated ring muscle up transitions.
Rest as needed.

D) Work:
20min Window:
200 DU
50 GHDSU
25 strict HSPU
7 Rope Climbs

In the remaining time:
Establish a heavy Jerk from the rack.
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