Today's program for your training
12 x Banded Good mornings
12 x Banded Pull aparts
12 x Banded Thrusters
5 x Clean deadlift
5 x Muscle clean
5 x Front squat
5 x Tempo power clean (3 sec to hips)
5 x Squat clean
5 x Strict press
E2MOM 10
3 x hang power clean
B) Split jerk
5 sets of 2 reps Split jerk
Rest as needed
Comment: Do some warm up sets and then build up in weight over the 5 sets.
AMRAP 16
9 Burpee (banded) Pull ups
3 Wall walks
10 m Walking lunges w. KB in farmer hold @2x12/16 Intermediate: @2x16/24
2 rounds
20 x Double DB strict press (light weight)
15 x Lateral Fly
Rest 1-2 min between rounds
Comment: You should be able to do 20 x Strict press unbroken and then 15 x lateral fly unbroken. Use DB's or plates for Lateral fly.
Comment: Do some warm up sets and then build up in weight over the 5 sets.