Thursday – Sn Int + Skills + SL Int + Glutes + Upper ECC
A. Power Snatch. Below Knee Hang Squat Snatch. OHS 1.1.1 every min x 10 minutes – start @ mod/ez – finish @ challenging
B1. Kipping Pull-Up/Bar Muscle Up Technique/Ring Muscle Up x 3 sets, 1 min
B2. Double Under Practice x 3 sets, 1 min
C. EMOM x 6 minutes:
1st – 6 L Leg Barbell Russian Step-Ups on to 20/24” Box
2nd – 6 R Leg Barbell Russian Step-Ups on to 20/24” Box
D1. Ring Push-Ups @ 40×0, AMRAP unbroken x 3-5 sets, 1:30 min
D2. Supinated Grip Ring Rows @ 40×0, AMRAP unbroken x 3-5 sets,1:30 min
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Thursday – Sn Int % + CJ Int % + Jerk Work + Clean Pull
A. Snatch Pull. Power Snatch. OHS 1.1.1 x 3 sets, 2 min – challenging sets
B. Snatch Pull. Squat Snatch. OHS 1.1.1 x 3 sets, 2 min – heavier then A
C. Power Clean. Below Knee Hang Squat Clean. Push Jerk 1.1.1 – work to a challenging set
D. Paused Split Jerk, 2 reps x 5 sets, rest as needed *pause in the dip for 5 seconds, and pause/show control in the receiving position of split jerk for 5 seconds – do this for 2 reps building up.
E. Clean Pull – 1 heavy ass rep x 5 sets, 2 min