Today's program for your training
5 x BB jefferson curl
5 x BB Goodmornings
10 x Back rack Elbow rotations
5 x Deadlift
5 x Muscle clean from hip
5 x Power clean w. 3 sec pause in catch
5 x Front squat
5 x Strict press
5 x Power jerk w. 3 sec pause in dip and catch
A) Clean & Jerk
E2MOM 10
1 x Power clean + 1 x Low hang power clean + 1 x Power jerk
Then with 100-110% of the weight
4 sets of: 1 x Power clean + 1 x Power jerk
Rest 2 min between sets
b) Rope climb
3 rounds of:
3 x Rope handless hold
3 x Jump + first foot placement
1-2 x Rope climbs (get as high up as possible)
Rest as needed
Comment: Rope handless hold=Do a footlock that is good enough to let go of the rope with your hands.
Jump + first foot placement=Jump high and do your first foot placement/footlock. Then go down again.
E2MOM 8
10 Jumping squats
5 Burpees
1-2 Rope climbs (get as high up as possible)
c) WOD
6 rounds
6 Power cleans @30/45 Intermediate: @35/50
6 Knee raises/knees to elbows/Toes to bar
6 Burpee over bar
TC: 10
d) Accessory
3 rounds
10 x Wide-elbow ring row
6-10 x Push ups/Jumping Push up to plate
Rest as needed
Comment: Do some warm up sets and then build up in weight over the 6 sets. Low Hang=Below knees.