Today's program for your training
1: 40-50 sec Prone press & pull
2: 30 sec Pigeon stretch (each leg)
3: 40-50 sec Shinbox twists
5 x Snatch pull
5 x Muscle snatch (from floor)
5 x Power snatch
5 x OH squat
EMOM 4
1 x power snatch + 1 x hang (under knees) power snatch + 1 x hang (above knees) squat snatch + 1 x overhead squat
Rest as needed
EMOM 4
1 x power snatch + 1 x hang (under knees) power snatch + 1 x hang (above knees) squat snatch
Rest as needed
EMOM 4
1 x power snatch + 1 x hang (under knees) power snatch
Rest as needed
EMOM 4
1 x power snatch
B) Front squat & back squat
4 sets of: 4 front squats + 4 back squats
2-3 min rest
Comment: Go straight from front squat to back squat.
RIR 2 on the front squat. RIR= Reps in reserve (performed with a weight where you can do two more reps before failure).
1 Burpee (banded) pull up / Bar muscle up
8 DB clean & jerk @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
20/25 cal Assault bike
1 Burpee (banded) pull up / Bar muscle up
1 min rest between rounds
D) Accessory
3 rounds
12 GHD Back extensions
6+6 seated straddle single leg lift
60-90 sec plank
Rest as needed.
Comment: Do a few warm up sets. Add more weight over the EMOM’s and don’t start too heavy.