Thursday – Fsq Slow Sets + Movement + Upper Int
A. Front Squat @ 40×1, 2 reps every 2 min x 5 sets – start @ mod – work to a challenging set @ tempo for the last set
B1. Double KB Front Rack Box Squats @ 40×1, 10 reps x 3 sets, 1:30 min – box @ parallel
B2. Banded Single Leg RDL @ 1010, 10 reps/leg x 3 sets, 1:30 min
C. CGBP @ 22×1, work to a tough set of 5 – ensure 3 good sets in here
D. Accumulate – 10-15 Rope Climbs or 10-15 Prone to Standing to Prone – arms only
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Thursday – CJ Tech Primer + Cj Mod Complex/Vol + Sn Tech + Mobility
A. Segment Clean (pause @ below knee, pause @ above knee, pause @ halting CL DL) + Above Knee Hang Squat Clean. Push Jerk. Split Jerk 1.1.1.1 x 3 sets, 1:30 min – feel out positions
B. 3 Position Hang Squat Clean (hi-hang, above knee, below knee), work to a challenging set
C. Halting Snatch Deadlift. Power Snatch. Snatch Balance 1.1.1 every min x 10 minutes – all snappy smooth reps here