Today's program for your training
5 x Hindu stretch
20 sec. Shoulder stretch in rings
5 x Snatch deadlift
5 x Snatch pull
5 x Hip Power snatch
5 x Overhead squat
6 x Sotts press
A) Snatch complex
7 sets of:
2 sets of: 2 x Hip squat snatch + 2 x Hang Power snatch + 2 x Squat snatch
2 sets of: 2 x Hang Power snatch + 2 x Squat snatch
3 sets of: 2 x Squat snatch
Rest as needed
b) Rope Climb
2 rounds
4 x Sitting foot lock to hanging position
3 x Vertical jumps + foot lock
4-8 x Rope hanging knees to elbow
1-2 x Decent
1-2 Rope climbs (go as high up as possible)
Rest as needed
Comment: Sitting foot lock to hanging position = lock your feets around the rope and stand up in the rope.
Vertical jump = Jump straight up and catch the rope as high as possible. Do a foot lock as close to your hands as possible.
Descent = Go a bit up in the rope and focus to go down properly. Either go down with J-hook where you slightly loosen the grip or do a S-hook/wrap around your leg.
4 sets of 5 reps Sumo deadlift
Rest as needed
Comment: Do some warm up sets and then use the same weight in the 4 sets. RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).
d) WOD
For time - 4 rounds
12/15 cal row
9 Burpee over rower
2 Rope pulls/1 Rope climb
Rest 1 min
TC: 16
Comment: Do some warm up sets and then build up in weight over the 7 sets.