Today's program for your training
1 min of Disolations with stick
1 min of Kneeling circles on wall
1 min of Wall squat w. twist
5 x Snatch deadlift
5 x Muscle snatch
5 x Snatch balance
5 x OH squats
5 x Power snatch
5 x Squat snatch
A) Power Snatch
Build to a heavy 1 rep of Power snatch
Rest as needed
Then start with 75 % of the weight and do sets of max reps TNG power snatches
1 set with 75 %
1 set with 65 %
1 set with 55 %
Rest 2 min between sets
Comment: TNG = Touch and go (touch the ground and go immediately to the next rep).
b) Pike push ups & Ring pull ups
E2MOM 10
4-8 reps Pike push ups / Strict Handstand push up + 4-8 Ring pull ups
Comment: Every 2. minute do pike push ups/HSPU and ring pull ups. If you are challenged, build up with plates and/or ab-mats and use a band for ring pull ups
For time
21-15-9
Ring rows / Pull ups
Power Cleans @30/45 Intermediate: @35/50
Rest 2 min
21-15-9
Knee raises/knees to elbows/T2B
Burpees over bar
TC: 21
Comment: Build up over 5-7 sets until you have reached a heavy 1 reps. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).