CNJ Prep
3 sets with empty or light bar
1 muscle clean
1 power clean
2 front squats
2 push jerks
1 split jerk
rest 1 min
CNJ Complex
4 sets
starting at 70% of best CNJ and building
1 hang squat clean +
1 power clean +
1 push jerk +
1 Split jerk
1 and a 1/4 Front Squat
5 sets
2 reps @88% of best front squat
rest 3min between sets
Sport Practice
for time
"evil twin"
9-7-5
Bar MU
squat snatch 155/105
Cardiac Output Work
40 min of continuous cyclical work with HR between 130-150.
40 min Row, bike, or ski
every 8min perform
50 DU
6 strict HSPU + 6 kipping HSPU
Leave a comment: