Thursday – Sn Int + Cj Tech + SL Int + Glutes + Upper ECC
A. Snatch Pull. Above Knee Hang Squat Snatch. OHS 1.1.1 every 1:30 min x 8 sets – start @ moderate, finish @ challenging
B. Double Under Practice
C. EMOM x 9 minutes:
1st – 10 L arm OH KB Forward Walking Lunges
2nd – 10 R arm OH KB Walking Lunges
3rd – 20 sec L Leg Glute Bridge + 20 sec R Leg Glute Bridge
D1. Flat DB Bench Press @ 40×1, 6 tough reps x 3-5 sets, 1:30 min
D2. Single Arm DB Rows @ 40×1, 6 tough reps/arm x 3-5 sets, 1:30 min – no rest b/t arms
______
Thursday – Sn Int % + CJ Int % + Jerk Work + Clean Pull
A. Squat Snatch, 1 rep x 6 sets, 2 min – 2sets @ 80-85%, 2 sets @ 85-90%, 2 sets @ ????
B. Squat Clean & Split Jerk, 1 rep x 6 sets, 2 min – 2 sets @ 80-85%, 2 sets @ 85-90%, 2 sets @ ????
C. BTN Split Jerk, work to a single
D. Paused Split Jerk, 3 reps x 5 sets, rest as needed
E. IF TIME – Clean Pulls, 2 heavy reps x 3 sets, 2 min