Today's program for your training
10 x supine scorpion
3 x Walkout
30+30 sec Lunges stretch
5 x Torso twist
10 x Elbow rotations
5 x Deadlift
5 x Muscle clean
5 x Front squats
5 x Strict press
5 x Jerk
A) Clean & Jerk
5 sets of: 1 x Power Clean + 1 x Power Clean into Front Squat + 1 x Front Squat + 1 x Power Jerk
Rest as needed
Use 90-100 % of the weight in the next part.
EMOM 6
1 x Power Clean + 1 x Power Jerk
b) Deadlift
E2MOM 8
6 reps deadlift
Comment: Do some warm up sets and then the 4 sets with RIR 3. RIR= Reps in reserve (performed with a weight where you can do 3 more reps before failure).
AMRAP 14
12/16 cal Row
12 Double DB Push press @2x10/15 Intermediate: @2x12,5/17,5
12 Double DB Front squats
40 Single unders/Single Crossovers
Comment: In the second power clean, catch it in power position and then go down in a front squat. Do some warm up sets and then build up in weight over the 5 sets.