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) Chin ups
4 sets of 4 reps Chin ups w. 2 sec hold in top position
Rest as needed
4 sets of 12 reps Double KB deadlift
Rest 1-2 min between sets
Comment: Use some heavy KB’s. Do some warm up sets and then use the same weight for the 4 sets.
c) WOD
AMRAP 16
1000/1200 m Bike erg
3 Wall walks/10 m Handstand walk
10 KB clean @8/16 Intermediate: @12/20
8+8 KB single arm front rack lunges
d) Pump work
EMOM 9
1: 10 x 1,5 Bulgarian split squat (left leg)
2: 10 x 1,5 Bulgarian split squat (right leg)
3: 25 x Jumping squats
Comment: Use some light DB’s for all three exercises.
Comment: If you are challenged then use a band