Thursday – DL 5/3 + Lunge + Upper Push/Pull/Core EMOM
A. Deadlift @ 11×1, work to a 3RM
B. Front Rack Russian Barbell Step-ups on to appropriate box, 10 reps/leg x 3 sets, 1 min b/t legs
C. EMOM x 15 minutes:
1st – 30 sec L arm Farmer Hold @ challenging load
2nd – 30 sec R arm Farmer Hold @ challenging
3rd – 5 Pullup + 5 Toes to Bar
4th – 30 sec Stir the Pot on Swiss Ball
5th – 20-30 sec Top of Ring Dip Hold – rings turned out is the goal
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Thursday – Sn Pulls + Jerk Tech EMOM + Power Clean Int
A. Snatch Pulls off Riser (45lbs Plates), 4-5 reps x 4 sets, 2 min – start @ 75%, build if you can
B. Split Jerk, 3 reps x 5 sets, 1:30 min – start @ 65%, work up in weight if technique is perfect
C. Power Clean Cluster 1.1.1 – work to a challenging set
D. Back Squat Jump, 5 reps @ 20% of bbq x 3 sets, 2 min – explode