Thursday – Upper CP ECC + Short/Long – Varied Work Capacity
A1. Push Press @ 40×0, AMRAP unbroken @ challenging load x 3 sets, 10 sec
A2. FLR on Rings, AMRAP unbroken x 3 sets, 1:30 min
A3. Parallel Grip Ring Rows or Strict Pullups, AMRAP unbroken x 3 sets, 1:30 min
B. 10 min AMRAP
10 Cal Rowing
10 KBS @ 24/32kg
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Thursday – OHS int + Jerk Int + PS or PC
A. OHS, work to a tough set of 6
B. Split Jerk, work to a tough set of 4 – not tng – reset – aim for 5 sets
C. Power Snatch, work to a tough set of 3
D. Power Snatch, 3 reps @ 80% of C x 3 sets, 2 min