Today's program for your training
10 x Active hinge
30+30 sec Pigeon stretch (each leg)
30+30 sec Wall squat w. twist
5 x Snatch deadlift
5 x Muscle snatch
5 x Snatch balance
5 x OH squats
5 x Power snatch
5 x Squat snatch
A) Squat snatch
Build to a heavy 1 rep of Squat snatch
Rest as needed
Then with 65-70% of the weight
30 sec on/30 sec off x 4
Max reps Squat snatch
b) Chin ups
6 sets of: 6-6-4-4-2-2 reps Chin ups
Rest as needed
Comment: Use a band if you are challenged. If possible do the Chin ups weighted. Increase the weight when reps get fewer.
3 rounds
5+5 Elevated Pistol squats
10 x Pistol squat hold with leg exchange
Rest as needed
Comment: Elevated Pistol squat= stand on a plate. The plate will give you more room, so that the heel can drop a little bit. If this is not possible, you can hold on to a rack.
AMRAP 12
12 cal Row
10 Lateral jump over rower
10 Hang power clean @30/45 Intermediate: @35/50
12 V-ups
Comment: Build up over 5-7 sets until you have reached a heavy 1 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).