Today's program for your training
6 x Pike push ups (on floor)
5+5 x Thoracic Rotation
10 x Dislocation (with a stick)
10 x alternating dislocations (with a stick)
5 x Snatch deadlift
5 x Muscle snatch from hang
5 x Press from neck with snatch grip
10 x Overhead squats
5 sets of 2 reps power snatch
Rest as needed between sets.
B) Push press
5 sets of 4 reps Push press
Rest 2 min between sets
Comment: Do some warm up sets and then the 5 sets with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more rep before failure).
10-8-6-4-2
Burpee box get over
Shuttle runs
Deadlift @45/65 Intermediate: @60/85
TC: 13
Comment: Use two boxes and use some bands to secure them. If you are challenged, turn the boxes to 20 inches instead of 24 inches. 1 x Shuttle run= 2 x 7,5 m. Touch the ground when you turn.
3 rounds
10+10 x Bottom up KB press (10 on each side)
30 meter Double KB FR walk
Rest as needed
Comment: Do some warm up sets and build up to a heavy 2 reps of power snatch. You can drop the weight between the 2 reps.