CNJ Prep

3 sets with empty bar or very light weight

3 tall cleans
2 front squats
2 push jerks
rest 1min

CNJ Complex

5 sets starting at 70%, building to a tough complex
power clean + clean + jerk (split or push) 1+1+1
rest as needed

1 and a 1/4 Front Squat

4 sets
4 reps @ 75% of best front squat
rest 2:30

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Sport Practice

“Blitz”

2RFT
25 thrusters 45/35
20 T2B
15 thruster 45/35
10 Bar MU

Cardiac Output Work (Aer)

35 min of continuous cyclical work with HR between 130-150.

35min AAB or row or ski
every 7 min perform
20 air squats
5-7 strict HSPU