Today's program for your training
1: 50 sec Banded Pulldown
2: 50 sec OH squat bodyweight
3: 50 sec 90 degree external rotation
5 x Snatch pull
5 x Muscle snatch
5 x Snatch balance
5 x Power snatch
5 x OH squats
A) Back Squat
Build to a heavy 1 rep of Back Squat
Rest as needed
b) Snatch Complex
6 sets of: 2 x Low Hang Power Snatch + 1 x Snatch
Rest as needed
Comment: Optional to do power or squat snatch in the last rep. Do some warm up sets and then build up in weight over the sets. Low hang = Below knees
Then with the same weight
3 sets of 2 reps slow snatch pull
Rest 1-2 min between sets
c) WOD
2 Rounds
Buy in: 20/25 Cal Row
3 Rounds
4 Shuttle Runs
12 Knee raises/knees to elbows/Toes to bar
Buy out: 20/25 Cal Row
Rest 2 min and repeat
TC: 18
Comment: Build up over 5-7 sets until you have reached a heavy 1 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).