Today's program for your training
5+5 x Thoracic Rotation
10 x Dislocation (with a stick)
10 x Pull aparts
8 x Squat to stand
8 x Reverse lunges
5 x Snatch deadlift
5 x Muscle snatch from hang
5 x Press from neck with snatch grip
10 x Overhead squats
A) Snatch
5 sets of: 2 x Power snatch
Rest as needed between sets
b) DB Chest supported row & Back squat
4 sets of 8 reps
B2: Back squat
4 sets of 6 reps
Rest 2 min between sets
Comment: Do some warm up sets and then use the same weight for the 4 sets. For the Back squat use a RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
AMRAP 15
Buy in: 100 Single unders/100 single crossovers
16 DB step overs @12,5/17,5 Intermediate: @15/22,5
12 DB Hang clusters
16 Knee raises/knees to elbows/Toes to bar
12 Target burpees
Comment: Do some warm up sets and then build up in weight over the 5 sets.