Today's program for your training
10-20 sec. External shoulder rotation on each side
10 x Dislocations
10 x Overhead squats
10 x Trunk rotations
5 x Press from neck with snatch grip
10 x Overhead squats
5 x Muscle snatch from hang
A) Snatch Complex
E2MOM 12
1 x Snatch pull + 2 x Power Snatch
5 sets of 5 reps deficit deadlift
Rest 2 min between sets.
Comment: Stand on a plate that is about 10 cm high. Do some warm up sets before and do the 5 sets with RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
24 Ring rows/Pull ups
20 meter bb front rack walking lunges @30/45 Intermediate: @40/60
24 Burpees to target
TC: 17
8 x Double DB biceps curls
8 x Double DB Hammer curls
8 x Double DB Skull crushers
Max reps diamond push up
Rest 1 min between rounds
Comment: Do some warm up sets and then build up in weight over the EMOM.