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) Snatch Complex
6 sets of: 1 x Power Snatch + 1 x Overhead Squat + 1 x Squat snatch
Rest as needed between sets
Then with this weight do
3 sets of 1 x squat snatch w. 4 sec in catch
Rest as needed between sets
b) Double DB Shoulder press
E2MOM 10
1 x Wall walk + 6 x Double DB Shoulder Press
c) WOD
For time
4 rounds
10 Ring rows/Pull ups
20 Thrusters @20/30 Intermediate: @25/35
10 Power Cleans
TC: 17
Comment: Do some warm up sets and then build up in weight over the sets.