Today's program for your training
1: 45 sec x Dislocations with stick
2: 45 sec x The Knight to hamstring stretch (left leg)
3: 45 sec x The Knight to hamstring stretch (right leg)
4: 45 sec x Dynamic Blackburn
5: 30 sec x Split jerk strict press
10 x Elbow rotations
5 x Push jerk
5 x Split jerk
5 x Front squat
A) WOD - Row test
2 Rounds - 21-15-9
Power Snatch @15/25 Intermediate: @20/30
Box Jumps
Cal Row
Rest 4 min between the 2 rounds
TC: 24
b) Jerk complex
E2MOM 10
1 x Power Jerk + 1 x Split Jerk
Use the same weight
EMOM 5
1 x Split Jerk
5 sets of: 8-5-5-5-8 incline DB row
Rest 2 min between sets
Comment: Do some warm up sets and then use a heavier weight when the reps get fewer and drop in weight when the reps increase.
Comment: Do some warm up sets and then build up in weight over the EMOM.