Today's program for your training
8 x Scorpion
10 x Reverse Scorpion
4 x Walkout with hip stretch
8 x Scapula push ups
4 x Jefferson curl w. rotation
10 x Elbow rotations
6 x Muscle clean
8 x Good morning
8 x Front rack reverse lunges
6 x Thrusters
7 sets of: 1 x Hang Power Clean + 1 x Squat Clean + 1 x Front Squat
Rest 1-2 min between sets.
B) Chin ups
5 sets of 5 reps Chin ups w. 5 sec pause at the top of the last rep.
Rest 1-2 min between sets
Comment: Pause for 5 sec on the last rep with your chin over the bar. Use a band if necessary.
Then
1: 50-70 Single unders
2: 40-60 Double unders/Single crossovers
2 x EMOM 6
Min 1-3: 1 round of DT @25/35 Intermediate: @35/50
Min 4-6: 8 Knee raises/knees to elbows/Toes to bar + 6 Burpee double jump over bar
Rest 2 min and repeat
DT = 12 deadlift + 9 Hang power cleans + 6 Push jerks
Comment: Do one round of DT every min for the first 3 min. Then T2B + Burpees every min for the next 3 min. Rest 2 min and repeat.
Comment: Do some warm up and build up in weight in the first 3 sets and then use the same weight in the last 4 sets.