Today's program for your training
5 x BB jefferson curl
5 x BB Good Mornings
10 x Back rack Elbow rotations
5 x Deadlift
5 x Muscle clean from hip
5 x Power clean
5 x Front squat
5 x Strict press
5 x Push press
A) Clean & Jerk complex
6 sets of: 1 x Power Clean + 1 x TNG Power jerk
b) Deadlift
5 sets of 4 reps Deadlift with pause (3 sec under knees)
Rest 2 min between sets
Comment: Do some warm up sets and then use the same weight for the 5 sets. RIR 3. RIR= Reps in reserve (performed with a weight where you can do 3 more reps before failure).
5 rounds for time
80 Single unders/40 double unders
10 Front rack Reverse lunges @30/45 Intermediate: @35/50
8 Burpees over bar
6 (Banded) Strict Pull ups
TC: 16
Comment: Do some warm up sets and then build up over the 6 sets. TNG= touch and go.