Today's program for your training
1: 50 sec Banded Pulldown
2: 50 sec OH squat bodyweight
3: 50 sec 90 degree external rotation
5 x Snatch pull
5 x Muscle snatch
5 x Snatch balance
5 x Power snatch
5 x OH squats
A) Snatch complex
5 sets of: 1 x Snatch deadlift + 2 x Hang power snatch
Rest 2 min between sets
Then with 90-100 % of the weight
Every 90 sec x 4
2 x TNG Power snatch
b) Back Squat
6 sets of 3 reps Back squat
Rest 2-3 min between sets
mment: Do some warm up sets and then use the same weight for the 6 sets. RIR 1. RIR= Reps in reserve (performed with a weight where you can do 1 more rep before failure).
c) WOD
10-9-8-7-6-5-4-3-2-1
Double DB deadlift @2x12,5/20 Intermediate: @2x15/22,5
Double DB power clean
Knee raises/knees to elbows/Toes to bar
TC: 13
Comment: Do some warm up sets and then build up in weight over the 5 sets.