Today's program for your training
5+5 x Thoracic Rotation
10 x Active hinge
5 x Roll-over into V-sit
5 x Deadlift
5 x Hang Muscle clean
5 x Front squat
5 x Push Press
A) Power Clean
EMOM 10
2 x Power Clean
Then use the same weight
EMOM 6
1 x Power Clean w. 3 sec in catch/power position
4 sets of 10 reps Romanian Deadlift
Rest 1-2 in between sets
Comment: Do some warm up sets and then the 4 sets with RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
c) WOD
EMOM 15
1: 8-12 Cal Assault Bike
2: 16 DB Hang Clean & Jerk @12,5/17,5 Intermediate: @15/22,5
3: 8-12 Cal Row
Comment: Work for max 40 sec every min.
Comment: Do some warm up sets and then build up in weight over the EMOM.