Today's program for your training
5 x Walkouts
10 x Seated banded Hip abduction
30+30 sec Wall squat with twist
10 x Elbow rotations
5 x Tempo Front squat (5 sec down)
5 x One and a half Front squat
5 x Hang Muscle clean
5 x Squat cleans
A) Front squat
4 sets of 5 reps Front Squat w. 3 sec pause in bottom
Rest 2 min between sets
b) Clean complex
E2MOM 12
1 x Hang Power Clean + 1 x Hang Squat Clean
Comment: Do some warm up sets and then build up in weight over the EMOM
EMOM 20
1: 12/16 Cal Row
2: 8 Shuttle Runs
3: 10 Alt. DB Snatch @10/15 Intermediate: @12,5/20 + 5 DB Facing Burpees
4: 5 Double DB Devils clean @2x10/15 Intermediate: @2x12,5/20 + 5 Double DB Shoulder to overhead
5: Rest
3 Rounds
10 x DB Hex Press
10 x DB Chest fly
Rest 1 min between rounds
Comment: Do some warm up sets and then the 4 sets with RIR 3. RIR= Reps in reserve (performed with a weight where you can do 3 more reps before failure).