Thursday – DL 5/3/1 + Lunge + Upper Push/Pull/Core EMOM
A. Deadlift @ 11×1, work to a 5RM
B. EMOM x 6 minutes:
1st – 10 L arm OH KB Walking Lunges
2nd – 10 R arm OH KB Walking Lunges
C. EMOM x 15 minutes:
1st – 6-8 DB Bench Press @ 40×1 – make sure these are tough
2nd – 6-10 Pull-Ups – kipping
3rd – 30 sec Prone KB Drags – no hip movement
4th – 30 sec Weighted L Side Bridge
5th – 30 sec Weighted R Side Bridge
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Thursday – CJ Tech Primer + Cj Mod Complex/Vol + Sn Tech + Mobility
A. Terry Hadlow “Legs” Warm-Up with the Bar in the Hip – do Clean Pull + Muscle Clean + Power Clean x 3 sets
B. Squat Clean Cluster 1.1.1 – work to a challenging set
C. Snatch Balance, 2 reps x 5 sets, 1:30 min – want them to pause in the bottom of their bottom position – increasing per set