Today's program for your training
10 x Dislocations
10 x Sotts press
10 x Overhead squat
5 x Snatch deadlift
5 x Snatch pull
5 x Hip Power snatch
5 x Overhead squat
E2MOM 14
1 x Hip squat snatch + 1 x Hang squat snatch + 1 x Power snatch
Then with the same weight
Every 30. sec. x 6: 1 x Power snatch
Comment: Do 1 x Power snatch every 30. sec. 6 times.
B) Rope Climb
2 rounds
4 x Sitting foot lock to hanging position
3 x Vertical jumps + foot lock
4-8 x Rope hanging knees to elbow
10-20 sec rope hang
3 x Descent
Rest as needed
Comment: Sitting foot lock to hanging position = lock your feets around the rope and stand up in the rope.
Vertical jump = Jump straight up and catch the rope as high as possible. Do a foot lock as close to your hands as possible.
Descent = Go a little bit up in the rope and focus to go down properly. Either go down with the J-hook where you slightly loosen the grip or do a S-hook/wrap around your leg.
AMRAP 6
10/12 cal Row
10 Wall balls 14/20 lbs.
10 Burpees over rower
Rest 2 min
AMRAP 5
10/12 cal Row
10 Wall balls
Rest 2 min
AMRAP 4
Row for cal
Comment: Do some warm up sets and then build up in weight over the 7 sets.