Thursday – Lower Warm-Up/Movement + 10 min AMRAP + Upper ECC
A. Cossack Squat Warm-Up or Ankle/Hip Mobility
A. Cossack Squat Warm-Up or Ankle/Hip Mobility
B. For Time:
200 DU’s/300 Single Unders
100 Air Squats
50 DB Snatch @ 35/50lbs
25 Burpees – no jump @ top
C1. Bench Press @ 40×1, 10-12 heavy reps x 3 sets, 1 min
C2. Pronated Strict Pull-Ups @ 40×1, AMRAP Unbroken x 3 sets, 1 min *if less than 3 reps – do this: – Single Arm DB Rows @ 40×1, 10-12 reps/arm x 3 sets, 1 min
200 DU’s/300 Single Unders
100 Air Squats
50 DB Snatch @ 35/50lbs
25 Burpees – no jump @ top
C1. Bench Press @ 40×1, 10-12 heavy reps x 3 sets, 1 min
C2. Pronated Strict Pull-Ups @ 40×1, AMRAP Unbroken x 3 sets, 1 min *if less than 3 reps – do this: – Single Arm DB Rows @ 40×1, 10-12 reps/arm x 3 sets, 1 min
Thursday – Sn/CJ Varied + Gym EMOM + Tng Sn/CJ Varied
A. Thruster. Push Jerk. Split Jerk 1.1.1 – work to a tough set – from the floor
B. 10 rounds for time:
3 Hand Release Push-Ups
3 Strict Pull-Ups
C. 1 Power Snatch. 2 Hang Power Snatch every 30 sec x 10 sets – all mod/quick sets
D. 1 Power Clean. 2 Hang Power Clean. 1 Push Jerk every 45 sec x 10 sets – all mod/quick sts
A. Thruster. Push Jerk. Split Jerk 1.1.1 – work to a tough set – from the floor
B. 10 rounds for time:
3 Hand Release Push-Ups
3 Strict Pull-Ups
C. 1 Power Snatch. 2 Hang Power Snatch every 30 sec x 10 sets – all mod/quick sets
D. 1 Power Clean. 2 Hang Power Clean. 1 Push Jerk every 45 sec x 10 sets – all mod/quick sts