Thursday – Cj Mod + Deadlift tng + Upper ECC + Core
A. Above Knee Hang Power Clean. Push Jerk. Split Jerk 1.1.1 x 5 sets, 1:30 min – practice/increasing on loading
B. Deadlift, work to challenging tng 7
C1. Seated Z Press with KBs @ 40×0, AMRAP unbroken @ challenging load/arm x 3 sets, 1 min – something where they can get 6-10 reps
C2. Strict Pullups on Rings @ 40×0, AMRAP unbroken x 3 sets, 1 min – aim for 5-10 reps
D. 3 sets:
100ft Farmer Carry
1 min Front Bridge
20 Hollow Rocks
1 Wall Walk + 10-15 sec Wall Facing Hold
Rest as needed b/t sets
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A) Power Snatch: 3-3-2-2-1-1, 1:30 min b/t sets – all tough sets – reset b/t reps off the floor
B) Power Clean. Power Jerk: 3.1 – work to a tough set
C) Snatch Pulls: work to a tough set of 3 – use straps
D) Overhead Wall Stretch: 45 sec on/45 sec off x 2 sets