Today's program for your training
10 x Active hinge
30+30 sec Pigeon stretch (each leg)
30+30 sec Wall squat w. twist
5 x Snatch grip Push press Behind neck
5 x Muscle snatch
5 x Snatch balance
5 x Power snatch w. 3 sec pause in catch
5 x Squat snatch
A) Hang Power Snatch
5 sets of 3 reps Hang Power Snatch
Rest as needed between sets
b) Back Squat
5 sets of: 8-5-5-3-3 reps Back Squat
Rest 2 min between sets
Comment: Do some warm up sets and then increase the weight when reps get fewer. RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).
c) WOD
AMRAP 16
500 meter Bike erg
5 Pike push ups/Handstand push ups
7 Power Cleans @25/35 Intermediate: @30/45
9 Back Squats
Comment: Do some warm up sets and then build up in weight over the 5 sets.