Thursday – Upper EMOM + Bsq Int + Core/Accessory
A. EMOM x 12 minutes:
1st – 1-2 tough CGBP @ 20×1
2nd- 1) 3 Weighted Pronated Pullups @ 40×1 2) 3 Weighted Lean Away Scap Negatives @ 40×1 – https://www.youtube.com/watch?v=8SWOa_jkHSM 3)Chinover Bar Hold AMSAP, 4) 6-8 Supinated Grip Ring Rows @ 40×1
B. Back Squat @ 20×1, 4-4-4, 3-4 min b/t sets *small jumps/tough sets
C. EMOM x 15 minutes:
1st – 45 sec FLR on Rings
2nd – 20 sec L arm OH Carry + 20 sec R arm OH Carry @ tough loading
3rd – 25 sec Weighted L Side Bridge + 25 sec Weighted R Side Bridge
Thursday – Sn Tech + CJ Tech + Sn Balance/OHS + Accessory
A. Power Snatch. Squat Snatch. Below Knee Hang Squat Snatch 1.1.1 @ 55-65% x 8 sets, 1:30 min
B. Power Clean. Below Knee Hang Squat Clean. Split Jerk 1.1.1 @ 55-65% x 8 sets, 1:30 min
C. Snatch Balance, work toa s single