Friday, 11/30/2018

A. Front Squat
3 @ 70% of 90%
3 @ 80% of 90%
4+ @ 90% of 90%
*Max Strict Pull Ups after each set
B. Four sets for max reps of:
45 seconds of DB/KB Burpees (not heavier than 30/40)
(hands remain at sides during jump)
15 seconds of Rest
45 seconds of Knees to Elbow or High Knees
15 seconds of Rest
C. 5 Ring or Bar Muscle Ups (or spend 10 minutes working on kipping or butterfly pull ups)
Ninja:
Same
Bonus:
In 10 minutes build to today’s heavy…
Snatch x 1.1.1
(2-3 second reset between reps)