November 30th, 2015

Optional AM Session:
35 Minute Assault Bike or AirDyne @Z1
*Every 5 minutes, perform 10-15 V-Ups + 25m Bear Crawl + 15m Seal Walk

Main Session:

Warmup:
-CrossOver Symmetry Activation Protocol  or the MisFit Shoulder Activation Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
-Three sets of:
Monster Band Walks (6-8 steps each way)
Snatch Push Press + OHS + Snatch Balance w/ 2-second hold in the bottom; 1+1+1 x 3 reps (empty bar or very light load)

A. Every 90 seconds x 8:
Hang Snatch + Snatch
*Warm-up to 65%, then use the first 3-4 sets to build to a heavy working weight, then stay there for the last 4-5 sets
*Drop and reset if you need to between reps

B. EMOM x 6-8 minutes:
Front Squat @20X0; 2-3 reps @60% of 1-RM; speed focus

C. EMOM x 6-8 minutes:
3 Pull-ups + 3 Chest-to-Bar Pull-ups + 1 Bar Muscle Up

D1. Barbell Back Racked Step-Ups (16-18″ box); 6-8/leg; rest 30 seconds x3
D2. Strict/Weighted Pull-up Clusters; 2.2.2.2; rest 15 seconds between clusters; rest 30 seconds x3
D3. Dumbbell Bent Over Row @2111; 8-10 reps/arm (start with your weaker arm);  rest 2:30  x 3

Notes:
-Snatch should be for near-perfect technique.  Make adjustments from rep to rep to ensure good mechanics.
-Speed focus on FS
-Gymnastics work  can be done the other way: BMU first, then the CTB, then the PU, for those that struggle with the BMU.  If the priority is developing kip for CTB, then focus on that here.
-For the pull-up “clusters:” choose a weight that you can complete for maybe 4  reps.  Do 2 pull-ups, drop down and rest 15 seconds.  Repeat this for 4 clusters of two, then rest 30 seconds and move onto the DB Rows. If you can’t complete all the reps after the initial 2, drop the weight and continue (but note what you did).