Ok here it is…
Thursday
Clean & Jerks
Drills
6 sets
1 Halting clean + 2 Jerk Drives + 3 Split Jerks
Emom x 12
2 Cleans + 1 Split Jerk
Strength
5 Rounds
80% 1 Rep FS
5 FS + 20 unbroken wallballs
2:00 min Rest
Push Press On the 2:00 x 6 Sets: Set 1: 7 Reps @ 65% Set 2: 5 Reps @ 68% Set 3: 3 Reps @ 70% Set 4: 7 Reps @ 68% Set 5: 5 Reps @ 70% Set 6: 3 Reps @ 73% *All Percentages Based Off 1RM Push Press Sec 2
Section1 EMOM 4laps 16min 1 min to complete each rep count 14 DB Lunges 50/35 12 Matador dips 10 chin ups 12 elevated sumo squats 70+/50+(single DB) Section2. :18min Athletes can aim to get a big set