Thursday – CJ Varied + Upper CP EMOM + Gym EMOM
A. Squat Clean. Above Knee Hang Squat Clean. Split Jerk, 1.1.1 every 1-2 min x 5 sets
B. EMOM x 10 minutes:
1st – 1 CGBP @ tough loading
2nd – 3-5 Weighted Pronated Pullups @ 21×1
C. 12 min AMRAP
25 Knees to Elbow
50 DU’s
25 L arm DB Shoulder to OH @ 35/50lbs
50 DU’s
25 Knees to Elbow
50 DU’s
25 R arm DB Shoulder to OH @ 35/50lbs
50 DU’s
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Thursday – Sn Int % + CJ Int % + Jerk Work + Clean Pull
A. Squat Snatch, 2-3 reps @ 80% x 3 sets, 2 min
B. Squat Clean & Split Jerk, 2-3 reps @ 80% x 3 sets, 2 min
C. BTN Split Jerk. Split Jerk 1.1 x 6 sets, 1:30 min – technique, speed, fast, aggressive reps
D. Clean Pulls, 3 tough reps every min x 5 minutes
A. Squat Snatch, 2-3 reps @ 80% x 3 sets, 2 min
B. Squat Clean & Split Jerk, 2-3 reps @ 80% x 3 sets, 2 min
C. BTN Split Jerk. Split Jerk 1.1 x 6 sets, 1:30 min – technique, speed, fast, aggressive reps
D. Clean Pulls, 3 tough reps every min x 5 minutes