Thursday – DL 5/3 + Lunge + Upper Push/Pull/Core EMOM
A. Deadlift @ 11×1, work to a 3RM
B. OH Barbell Walking Lunges, 10 alternating steps x 3 sets, rest as needed b/t sets
C. Front Bridge, accumulate 5 minutes as quickly as possible/for time
D. AMRAP in 10 minutes:
Kipping Pullups – 1,2,3,4,5,etc
Air Squats – 10,10,10,10,10,etc
Toes to Bar – 1,2,3,4,5,etc
Air Squats – 10,10,10,10,10,etc
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Thursday – Sn Pulls + Jerk Tech EMOM + Power Clean Int
A. Snatch Pulls, 1 tough rep x 5 sets, 1:30 min
B. BTN Split Jerk. Split Jerk 1.1 every min x 10 minutes
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