Today's program for your training
10 x Disolations with stick
10 x Kneeling circles on wall (each side)
30 sec x Wall squat w. twist (each side)
6 x Muscle snatch (from hang)
6 x OH squat
6 x Sotts press (light barbell)
6 x Snatch balance
6 x Squat snatch
A) Squat snatch
E2MOM 12
2 x Squat snatch
Then with the same weight
3 sets of 3 reps OH squat
Rest 2 min between sets
b) Strict press + Push press
5 sets of 2 x Strict press + 4 x Push press
Rest 2-3 min between sets
Comment: Do some warm up sets and then build up in weight over the first 2 sets and use the same weight in the last 3 sets. RIR 1-2 in Strict press. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).
c) WOD
4 rounds for time
12 Deadlift @30/45 Intermediate: @35/50
9 Hang Clean & Jerk
9 Knee raises/knees to elbows/Toes to bar
6 Target burpees
Rest 1 min between rounds
TC: 14
Comment: Do some warm up sets and then build up in weight over the 6 sets.