Today's program for your training
10 x Dislocations with stick
5 x sotts press with stick
5 x High knees jump
5 x Snatch Deadlift
5 x Muscle snatch
5 x Snatch balance
5 x Power snatch w. 3 sec pause in catch
5 x OH Squat
A) Power snatch
Build to a heavy 1 rep of Power snatch
Rest as needed
Use 80 % of the weight
4 sets of: 1 x Power snatch w. 3 sec pause in catch position
Rest 1-2 min between sets
b) Romanian deadlift
3 sets of 10 reps Romanian deadlift
Rest 2 min between sets
Comment: Do some warm up sets and then use the same weight for the 3 sets. RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).
c) WOD
6 x 1 min on/1 min off
A:
7 Double DB hang clean & Jerk @2x10/15 Intermediate: @2x12,5/17,5
Max reps Knee raises/knees to elbows/Toes to bar
B:
10 Double DB thrusters
Max reps Push ups
Comment: Alternate between workout A and B.
Comment: Build up over 5-7 sets until you have reached a heavy 1 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).