Today's program for your training
10 x Supine scorpion
3 x Walkout
10 x Scapula Push ups
5 x Torso twist
10 x Elbow rotations
5 x Deadlift
5 x Hang Muscle clean
5 x Squat cleans
5 x Front squats
5 x Strict press
A) Clean complex
5 sets of: 2 x Clean Deadlift + 2 x Clean pull + 2 x Power clean
Rest as needed
Then with this weight
6 x Power clean w. 20 sec rest between reps
b) Split jerk
E2MOM 10
2 x Power jerk + 1 x Split jerk
Comment: Do some warm up sets and then build up in the first 3 sets and use the same weight for the last 2 sets.
For time - 4 rounds
16 alternating DB Clean & Jerk @12,5/17,5 Intermediate: @15/22,5
66 Single unders/Double unders
16 Push ups
16 DB jumping squat
Rest 1 min between rounds
TC: 19
Comment: Do some warm up sets and then build up in weight over the 5 sets.