Thursday – Upper EMOM + Bsq Int + Core/Accessory
A. EMOM x 20 minutes:
1st – 30 sec Tall Kneeling Banded Hip Extensions –https://www.youtube.com/watch?v=6Wj2NCbs890
2nd – 30 sec Bench Glute Bridge DB Bench Press @ 40×1 – – https://www.youtube.com/watch?v=_VzgZZefaqQ
3rd – 30 sec Romanian Deadlifts @ challenging load @ 20×1
4th – 30 sec DB Bent Over Rows @ 40×1 @ challenging load – follow tempo
B. Back Squat @ 20×1, 1-1-1-1, 3-4 min – if the grill is hot you keep cooking
C. Double DB OH Hold – accumulate 5 minutes @ 35/50lbs *can be extra after class if no time
Or
Handstand Hold – accumulate 3 minutes
Thursday – Sn Tech + CJ Tech + Sn Balance/OHS + Accessory
A. Tall Snatch, 3 reps x 3 sets, 1:30 min – light load – focus is speed
B. Power Snatch. Above Knee Hang Power Snatch 1.1 every min x 10 minutes – technical focus – focus is speed 65-70%
C. Tall Cleans, 3 reps x 3 sets, 1:30 min – focus speed
D. Power Clean Squat Clean. Push Jerk 1.1.1 @ 60-70% every min x 10 minutes