Thursday – CJ Varied + Upper CP EMOM + Gym EMOM
A. Paused Split Jerk, 2 reps every min x 10 minutes – start light, add loading per min
B. EMOM x 10 minutes:
1st – 5 L arm DB Press + 5 R arm DB Press @ 11×1
2nd – 5 Pendlay Rows @ 40×1
C. 10—->1 For Time:
Strict Ring Rows
Pushups
Russian KBS @ 16/24kg
D. AMRAP in 5 minutes: – Optional After Class
30-45 sec DU’s practice
10 Hollow Rocks
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Thursday – Sn Int % + CJ Int % + Jerk Work + Clean Pull
A. Squat Snatch, 3 reps @ 75% x 3 sets, 2 min
B. Squat Clean & Split Jerk, 3 reps @ 75% x 3 sets, 2 min
C. BTN Split Jerk. Jerk Dip. Split Jerk 1.2.3 x 3 sets, 2 min – technique, speed is priority
D. Clean Pulls, 3-3-2-2-1-1, 2 min – all tough sets