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 from block
6 sets of: 1 x Power snatch + 1 x Squat Snatch + 1 x Overhead Squat
Rest as needed
b) Strict press
4 sets of 3 reps Strict press
Rest 2 min between sets
Comment: Do some warm up sets and then use the same weight for the 4 sets. RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).
c) WOD
5 min on/2 min off x 4
A:
25/31 cal ski
Then AMRAP
9 Target burpees/Burpee pull ups
10 DB OH squats @12,5/17,5 Intermediate: @15/22,5
B:
25/31 cal row
Then AMRAP
2 Rope pull/Rope climbs
10 DB box step overs @12,5/17,5 Intermediate: @15/22,5
Comment: Alternate between A and B. 2 times on each part.
Comment: Build up in weight over the sets. Use blocks, pads or plates so that the barbell is at knee level.