Thursday – Fsq Slow Sets + Movement + Upper Int
A. Front Squat @ 40×1, 6 reps every 2 min x 5 sets, -start @ moderate – finish @ challenging
B. Bowler Squats @ 3011, 5-7/leg x 5 sets, 1 min b/t legs –
C1. Press @ 11×1, AMRAP unbroken @ challenging load x 3 sets, 1:30 min – aim for 8-15 reps
C2. Dumbbell Prone Rows @ 3011, 6-10 reps x 3 sets, 1:30 min –
C3. Strict Toes to Rings, AMRAP unbroken x 3 sets, 1:30 min
C4. Seated DB Hammer Curls @ 40×0, 12-15 reps x 3 sets, 1:30 min
Thursday – Sn/CJ Varied + Gym EMOM + Tng Sn/CJ Varied
A. Squat Cleans EMOM x 15 minutes:
5 min: 4 Squat Cleans @ moderate weight – drop each rep – increasing or stay the same
5 min: 2 Squat Cleans @ challenging weight – drop each rep – increasing
5 min: 1 Squat Clean @ challenging weight – increasing to a heavy single
B. Power Snatch. Below Knee Hang Squat Snatch 1.1 every min x 10 minutes – work to a challenging set @ the end
C. 1 Power Snatch + 1 Above Knee Hang Power Snatch + 1 OHS every 30 sec @ 50-60% x 5 minutes *barbell cycling – they can tng from the PS to ABKN