Thursday – DL 5/3 + Lunge + Upper Push/Pull/Core EMOM
A. Deadlift @ 11×1, work to a 3RM
B. 3 sets:
10 L arm OH KB Walking Lunge
10 R arm OH KB Walking Lunge
100ft Med Ball Front Rack Carry/100ft Double KB Front Rack Carry/arm
1-2 min b/t
C. EMOM x 15 minutes:
1st – 5-7 Barbell Rollouts @ 3 second out/3 seconds in
2nd – 100ft Farmer Carry @ challenging load/arm
3rd – 45 sec FLR on Rings
4th – 20-30 sec Toes to Bar Progression
5th – 20-30 sec HSPU Progression
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Thursday – Sn Pulls + Jerk Tech EMOM + Power Clean Int
A. Snatch Pull. Above Knee Hang Snatch Pull 1.2 x 6 sets, 2 min – 2 sets @ 80%, 2 sets @ 85%, 1 set @ 90%, 1 set @ 95%+
B. Split Jerk, work to a tough double – really push it here if mechanics are good
C. Power Clean + Front Squat + Power Clean, work to a challenging set – drop bar b/t fsq and pc
D. Step in Box Jump on to High Box, 1 rep every 20 sec x 6 minutes