Today's program for your training
10 x Bottom of squat knee rotation
8 x Bear rolls
8 x Good Mornings with BB
8 x cal Assault bike
A) Clean complex
6 sets of: 1 x Power clean + 1 x Hang power clean + 1 x Squat clean w. 4 sec pause in bottom position
Rest 2 min between sets
b) Kipping Handstand push up
5 sets of 50-60 % of your max reps Kipping Handstand push ups from last week.
Rest 1-2 min between sets
Comment: Same level as last week (same level as your hands or use an ab-mat under your head).
c) WOD
AMRAP 12
18 Alternating DB snatch @12,5/17,5 Intermediate: @15/22,5
15 Knee raises/knees to elbows/Toes to bar
12 DB step overs
*E3MOM do 10 Burpee box jump overs
Comment: Start the workout by doing 10 Burpee box jump overs. Begin the workout where you end every time you have done the Burpee box jump overs.
D) Accessory
3 rounds of
12 x Lu raises
8-12 x Narrow grip OH squats (empty BB)
Rest 1 min between rounds
Comment: Narrow grip OH squat=Narrower than you normally would hold in an overhead squat. Try to challenge yourself but it should still be possible to squat down.
Comment: Do some warm up sets, then build up in weight the first 3 sets and use the same weight for the last 3 sets.