Tuesday – Fsq Int + RDL + Upper Push/Pull EMOM
A. Front Squat, work to a tough set of 6
B. Barbell Romanian Deadlifts @ 40×1, 3 reps every min x 5 minutes
C1. CGBP @ 20×0, 8-6-4-2, 10 sec
C2. Kipping Ring Dips, AMRAP unbroken x 4 sets, 1:30 min
C3. Supinated Grip Ring Rows @ 20×0, 10-12 reps x 4 sets, 10 sec *show straight legs, elevate feet on a plate, box, etc
C4. Kipping Pullups, AMRAP unbroken x 4 sets, 1:30 min
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Tuesday – Sn Pos + Sn Mod/Complex + Cj Pos + Cj Mod/Complex + Jump
A. Segment Snatch Pulls, 3 reps @ 75% x 3 sets, 2 min – talk about straps/showing control on extension of pull – https://www.youtube.com/watch?v=Vc_CWKFc0ug
B. Paused Squat Snatch. Snatch Balance 1.1 every min x 10 minutes – 5 min @ 70%, 2 min @ 75%, 2 min @ 80%, 1 min @ 85%
C. Segment Clean Pulls, 3 reps @ 75% x 3 sets, 2 min – https://www.youtube.com/watch?v=TRrkKJJ0Z8E
C. Segment Clean Pulls, 3 reps @ 75% x 3 sets, 2 min – https://www.youtube.com/watch?v=TRrkKJJ0Z8E
D. Squat Clean. Above Knee Hang Squat Clean. Split Jerk 1.1.1 every min x 10 minutes – 5 min @ 70%, 2 min @ 75%, 2 min @ 80%, 1 min @ 85%
E. Back Squat Jump, 5 reps @ 20% of bsq x 3 sets, 2 min – explode as high as possible
E. Back Squat Jump, 5 reps @ 20% of bsq x 3 sets, 2 min – explode as high as possible