Monday 12/4

1) Double Snatch pause 2 seconds at knees on first rep x 10

2) 7 mins to work down the ladder.
Starting at the max height you finished last weeks Strict/Kipping HSPU at
7 Strict HSPU
lower the deficit 1" 7 Strict HSPU etc.

3) 5 sets or 20 minutes 

Step Back Elevated lunges with Banded Distraction pulling you outward x 5 - fight for knee over toe line (Hold a KB or DB in the front rack position) 

10 Banded Pull Throughs (https://www.youtube.com/watch?v=MkwSzIaeZYg)- wider stance

:30 Single arm Plate OH hold- belly + butt tight 

4) 12 Min AMRAP

2 Bar Facing Burpees

30 Power Cleans (95/65)

30 Burpees

30 KBS (55/35)

30 Box Jumps (24/20)