Today's program for your training
12 x Banded Good mornings
12 x Banded Pull aparts
12 x Banded Thrusters
5 x Clean deadlift
5 x Muscle clean
5 x Front squat
5 x Tempo power clean (3 sec to hips)
5 x Squat clean
5 x Strict press
6 sets of: 2 x Power Clean + 1 x Jerk + 1 x Squat Clean
Rest as needed
B) Back squat
4 sets of 5 reps back squat w. 3 sec pause in bottom position
Rest 2 min between sets
Comment: Do some warm up and then the 4 sets with RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more rep before failure).
AMRAP 17
3-6-9-6-3
HR. Push ups / Strict HSPU
Burpee DB Step ups @2x10/15 Intermediate: @2x15/22,5
Into
20-40-60
Single under / Double unders
Jumping squats
Into
Max D-ball Cleans @50/70 lbs Intermediate: @70/100 lbs
4 Rounds
20-30 sec x Copenhagen plank (each side)
8-12 x Plank crunches in rings
Rest as needed.
Comment: Do some warm up sets and build up in the first 3 sets and then use the same weight in the last 3 sets.