Today's program for your training
10 x Dislocations
10 x Sotts press
10 x Overhead squat
5 x Snatch deadlift
5 x Snatch pull
5 x Hip Power snatch
5 x Overhead squat
5 sets of: 2 x Hang Power Snatch + 1 x Power Snatch
Rest 2 min between sets.
With this weight do
EMOM 5
1 x Hang Power Snatch w. 3 sec pause in your hang position (above knees).
B) Rope Climb
5 Rounds
1 Rope Climb (get as high as possible)
10/14 cal assault bike
TC: 9
3 Rounds
10 Burpees over bar
12 Deadlift, @30/45 Intermediate: @35/50
Rest 1 min
3 Rounds
8 Burpees over bar
10 Back squats, @30/45 Intermediate: @35/50
Rest 1 min
3 Rounds
6 Burpees over bar
8 Shoulders to overhead, @30/45 Intermediate: @35/50
TC: 15
Comment: Back squat = Do a Clean and then push press over your head to your back rack position.
Comment: Do some warm up sets and then build up in weight over the 5 sets.