Today's program for your training
10 x Disolations with stick
10 x Kneeling circles on wall (each side)
30 sec x Wall squat w. twist (each side)
6 x Muscle snatch (from hang)
6 x OH squat
6 x Sotts press (light barbell)
6 x Snatch balance
6 x Squat snatch
A) Pull ups
7 sets of 2 reps Pull ups
Rest 2 min between sets
b) Deadlift
4 sets of 6 reps deadlift w. 3 sec down
Rest 2 min between sets.
Comment: Do some warm up sets and then use the same weight for the 4 sets with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure). Go explosive up and 3 sec down.
c) WOD
3 Rounds
150 Single unders/100 Double Unders
30 Knee raises/knees to elbows/Toes to bar
20 KB Swings @12/16 Intermediate: @16/24
TC: 14
3 Rounds
400 meter Run
5 Burpees to target/Burpee Pull Ups
TC: 11
d) Pump Work
3 rounds
30 sec Box Jumps
30 sec Double DB Step ups @2x12,5/17,5 Intermediate: @2x15/22,5
30 sec Box Jumps
30 sec Single DB Step ups @12,5/17,5 Intermediate: @15/22,5
30 sec Box Jumps
30 sec Step ups
Rest 90 sec between rounds
Comment: Use a light band or add Weight if possible.