Thursday – Upper EMOM + Bsq Int + Core/Accessory
A1. Half Kneeling Single Arm Arnold Press @ 40×0, 6-8 reps/arm x 3 sets, 10 sec b/t arms
A2. Seated DB Hammer Curls @ 40×0, 10 reps x 3 sets, 1:30 min – two dbs at once
B. Back Squat @ 20×1, 2-2-2-2, 3-4 min b/t
C. 4 sets:
5-7 Glute Bridge Floor Press @ 40×0, – https://www.youtube.com/watch?v=htCbv-AamrE
200ft Double KB Front Rack Carry as heavy as possible
6-8 DB Bent Over Rows @ 20×1
30-60 sec Ring Body Saw of consistent movement/work
rest 1-2 min b/t
Thursday – Sn Tech + CJ Tech + Sn Balance/OHS + Accessory
A. Hi-Hang Squat Snatch. Below Knee Hang Squat Snatch 1.1 x 8 sets, 1:30 min – 60-70% – pause @ the knee on the below knee
B. Power Clean. Push Press. Power Clean. Push Jerk. Power Clean. Split Jerk 1.1.1.1.1.1 x 5 sets, 1:30 min – 60-70%
C. OHS, work to a tough set of 3