Thursday – CJ Varied + Upper CP EMOM + Gym EMOM
A. BTN Split Jerk. Jerk Dip. Split Jerk 1.1.2 x 3 sets, 2 min
B. EMOM x 10 minutes:
1st – 3 CGBP @ 21×1 – tough loading
2nd – 3 Weighted Pronated Pullups @ 21×1
C. 3 sets:
10 Box Jumps @ 20/24” – step down
HSPU/Pushup/Wall Walk/HS Work/HS Hold, etc
1 min rest
D. 3 sets:
1 min DU’s
Pullups/Toes to Bar/Toes to Rings/Rope Climbs/Ring Dips/Top of Ring Dip/, etc
1 min rest
___
SW Barbell
Thursday – OHS int + Jerk Int + PS or PC
A. OHS, work to a tough set of 4
B. Split Jerk, work to a tough 3
C. Power Clean, work to a tough double
D. Power Clean, 2 reps @ 80-90% of C x 3 sets, rest as needed