Thursday – Increasing effort MAP Sets + Upper CP Int
A. 10 sets @ increasing effort per set:
15 cal Rowing
9 Cal AirBike/9 Cal Ski Erg
3 Sand Bag Cleans Over Shoulder – pick appropriate loading that can be moved quickly when tired – not heavy when fresh
2 min b/t sets
*1st set ez
*every set faster
*last set full Diane Woodworth
B. Weighted Pullups on Rings/Bar, 2 tough reps every 30 sec x 5 minutes
B. Strict Pullups, 1-5 reps every 30 sec x 5 minutes
B. Inverted Rows on Heels, 3-5 tough reps every 30 sec x 5 minutes
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Thursday – Cj Int (low) + SnB/SB EMOM + Jerk or Pull Work EMOM
A. Clean and Jerk, 1 rep x 8 sets, 2 min – building throughout, no fails
B. EMOM x 10 minutes:
1st – 3 BTN Snatch Grip Push Press + 3 Snatch Balance
2nd – 2-3 Quick Sandbag Clean Over Shoulder
C. Clean Pull, 5 reps x 3 sets, 2 min – start @ 75+% and build per set
D. Tall Jerks, 3 reps every min x 5 minutes