Today's program for your training
8 x Bear rolls
8+8 x One leg KB deadlift (light KB)
8 x Cat & cow
4 x Jefferson curl w. rotation
10 x Elbow rotations
6 x Muscle clean
8 x Good morning
6 x Thrusters
A) Hang Squat Clean
E3MOM 15
2 x Hang Power Clean + 1 x Hang Squat Clean
B) Clean Pull
4 sets of 3 reps clean pulls
Start with 110 % of the weight
Rest 2 min between sets
Comment: Start with 110 % of the weight from before and build up to some heavy clean pulls. Try to go as heavy as possible but where you can still do an explosive clean pull.
6 OH Squats @20/30 Intermediate: @30/45
7 Ring rows / Pull ups
6 Box Jumps
Comment: If you are struggling with OH squat try to place your heels on some plates and try to go as deep as possible.
Comment: Do some warm up sets and then build up to some heavy lifts during the EMOM.