Thursday – Upper EMOM + Bsq Int + Core/Accessory
A. EMOM x 16 minutes:
1st – 3 tough CGBP @ 20×1
2nd – 1) 3-5 Weighted Pronated Pullups 2) 3 Weighted Negatives ASAP 3)Chinover Bar Hold AMSAP, 4) 6-8 Supinated Grip Ring Rows @ 40×1
B. Back Squat @ 20×1, 5-5-5, 3 min b/t *small jumps on sets
C. EMOM x 10 minutes:
1st – 45 sec FLR on Rings
2nd – 30 sec DB RDL @ 20X1 – heavy as possible – feel that booty
SW BB
Thursday – Sn Tech + CJ Tech + Sn Balance/OHS + Accessory
A. Below Knee Hang Power Snatch. OHS 3.3 x 8 sets, 1:30 min-all at 55-65% technique based sets
B. Power Clean. Above Knee Hang Power Clean. Front Squat. Jerk Dip. Push Jerk. Split Jerk 1.1.1.1.1.1 x 6 sets, 1:30 min – all at 50-60% technique based sets
C. Snatch Balance, work to a tough triple