Wednesday – Sn work + Cj work + Upper CP Int—>End + Scap/Shoulder
A. Slow Halting Snatch Deadlift. Segmented Slow Snatch (pause below knee, above knee, then slowly rise bar to hip before snatch). Snatch Balance 2.2.2 x 5 sets, 1:30 min – position, position, position
B. Squat Clean Thruster. Push Jerk. Split Jerk 1.1.1 every min x 10 minutes – building
C. Weighted Strict Supinated Pullup @ 20×0, work to a MAX set of 3 *aim for 5 sets
Scaled: Supinated Grip Pendlay Rows, work to a MAX set of 5
D. Weighted Ring Pushups, work to a challenging set of 5 reps *aim for 5 sets
Scaled: Flat DB Bench Press @ 20×0, 10 tough reps x 3 sets, 2 min
E. 5 rounds for time:
5 Strict Pullups
1 min FLR on Rings – goal is unbroken
or
5 rounds for time:
5 Pendlay Rows @ 90% of C
1 min FLR or Front Bridge – goal is unbroken