SW ACTIVE
A) 3 Position Hang Squat Clean (hi-hang, above knee, below knee) + 2 Split Jerks: work through about 5-6 sets of complex
B) Deadlift: work to a tough tng triple
C1) Half Kneeling Single Arm Press: @ 40×0, 7/arm x 3 sets, – no rest b/t arms – 1 min
C2) Seated Rope Climb to 12ft: 2-3 reps x 3 sets, 1 min
D) 10 min:
20 sec L Side Bridge
-10 sec rest
20 sec R Side Bridge
10 sec rest
30 sec Front Bridge
10 sec rest
20 sec Hollow Rocks
-No Rest
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Thursday
A) Snatch Balance: 3 reps x 3 sets, 2 min – all tough sets
B) Power Snatch: 1 rep every 45 sec x 10 reps – all challenging sets
C) Power Clean & Push Jerk: 1 rep every 45 sec x 10 reps – all challenging sets
D) Snatch Pulls: work to a tough set of 3