Today's program for your training
4 x Walkout with hip stretch
10 x Scapula pull ups
8 x Kip swings
5 x Clean deadlift
5 x Clean Pull
5 x Power clean
5 x Front squat
5 x Squat clean
A) Squat clean
5 sets of: 1 x Hang squat clean + 1 x Squat clean
Rest 2 min between sets
b)DB Chest supported row (flat bench)
4 sets of 8 reps DB Chest supported row on flat bench
Rest 2 min between sets
Comment: Do some warm up sets and then use the same weight for the 4 sets.
c) WOD
AMRAP 13
Buy in: 100 Single unders/70 single crossovers
16 DB step overs @12,5/20 Intermediate: @15/22,5
12 DB Hang clusters
16 Ring rows/Pull ups
12 GHD sit ups
d) Pump work
4 rounds
7,5 m Death march
8-12 DB push ups w. 3 sec down
Rest 1 min between rounds
Comment: Do some warm up sets and then build up in weight over the 5 sets. Your last set is supposed to be heavy