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
5 sets of: 2 x Power Snatch + 1 x Squat Snatch
Rest as needed
b) Rope Climb
Use 5-10 min to practice Rope Climbs
Go as high up in the rope as possible. When you jump up, focus on catching the rope as high as possible then stand up close to the rope and grab the rope high.
EMOM 6
1:1-2 Rope Climbs
2: 30 sec max reps Single Unders
c) Deadlift
3 sets of 8 reps Deadlift
Rest 1-2 min between sets
Comment: Do some warm up sets and then build to a heavy set of 8 reps deadlift.
Use this weight
2 sets of 6 reps Deadlift
Rest 1-2 min between sets
d) WOD
4 Rounds, start every 4 min
6 Burpees to target
10/14 Cal Echo Bike
Max reps unbroken Wall balls
Round 1: Wall ball @10/14 lbs
Round 2: Wall ball @14/20 lbs
Round 3: Wall ball @10/14 lbs
Round 4: Wall ball @14/20 lbs
Comment: Do some warm up sets and then build up to a heavy weight over the 5 sets.