Today's program for your training
10 x Hip switch
10 x Supine scorpion
5 x Cobra to downward dog
5 x BB jefferson curl
5 x Muscle clean
5 x Power clean
5 x Front squat
5 x Strict press
A) Kipping Handstand Push up
1 set of max reps kipping handstand push ups
b) Clean Complex
E2MOM 12
1 x Power Clean + 1 x Hang Squat Clean + 1 x Low Hang Power Clean + 1 x Front Squat
Comment: Do some warm up sets and then build up in weight over the EMOM. Low hang = Below knees.
c) WOD
AMRAP 8 | 2-4-6-8-10….
Sumo deadlift high pull @20/30 Intermediate: @25/35
Push Press
Bar facing Burpees
Rest 3 min
AMRAP 8
12 Ring rows/Pull ups
12 Double KB Swings @2x8/12 Intermediate: @2x12/16
20 meter Double KB OH Walk
Rest 3 min
AMRAP 8
20 GHD Sit ups
20 Back Squat @20/30 Intermediate: @25/35
20 Thrusters
Comment: Do some warm up before your max attempt. Go on the same level that you used in the test in week 1.