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
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
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