Today's program for your training
10 x Dislocation (with a stick)
10 x Scapula push ups
5 x Push ups in different positions (start wide and go into a close position)
10 x Mountain climber with rotation
5 x Jefferson curl (empty barbell)
10 x Strict press (empty barbell)
A) Snatch Complex
5 sets of: 1 x Low Hang Power Snatch + 1 x Power Snatch
Rest as needed
b) Chest supported row & Incline Y-raises & Back Squat
B1: 4 sets of 5 reps chest supported row
B2: 4 sets of 10 reps Y-Raises
B3: 4 sets of 4 reps Back Squat w. 3 sec pause in bottom
Rest as needed between sets
Comment: RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).
5 Rounds for time
5 Burpee Box Jump overs
10 Deadlift @40/60 Intermediate: @60/85
5 Burpee Box Jump overs
Rest 30 sec between rounds
TC: 12
Comment: Low Hang = Below Knees. Do some warm up sets and then build up in weight over the 5 sets.