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) Clean complex
E2MOM 12
1 x Power clean + 1 x Hang power clean
Then with 70-80 % of the weight
3 sets of: 3 x TNG Hang power clean
Rest 1-2 min between sets
b) Box squat
5 sets of 6 reps Box squats
Rest 2-3 min between sets
Comment: Do some warm up sets and then use the same weight for the 5 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
c) Double unders + Single crossovers
For time
100 Double unders
Then
EMOM 8
1: 9/12 cal Assault bike
2: 25 Single crossover
d) WOD
AMRAP 21
20 DB snatch @10/15 Intermediate: @12,5/17,5
15 DB thrusters
20 Knee raises/knees to elbows/T2B
15 m walking OH lunges
20 Push ups
15 Leg behind pistol squats/Pistol squats
*E3MOM 12/15 cal Assault bike
Comment: Start the workout by doing 12/15 cal Assault bike.
Comment: Do some warm up sets and then build up in weight over the 6 sets.