Thursday – DL 5/3 + Lunge + Upper Push/Pull/Core EMOM
A. Deadlift @ 11×1, work to a 5RM – build from last week safely
B. Barbell Overhead Reverse Lunges, work to a tough set of 10
C. EMOM x 15 minutes:
1st – 30 sec Double KB Front Rack Hold @ challenging/arm
2nd – 5 Push Press @ challenging load
3rd – 30 sec Double KB/DB OH Hold @ challenging/arm
4th – 5-10 Pull-Ups or more/Rope Rows or Hand over hand Rope Pulls
5th – 30 sec HS Hold against wall – scale with front bridge or FLR on Rings
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Thursday – CJ Tech Primer + Cj Mod Complex/Vol + Sn Tech + Mobility
A. Tall Clean, 3 reps x 3 sets, 1 min
B. Clean and Jerk, work to a single
C. Snatch Balance, work to a single