Week 1 Training 2

2 Rounds

5+5 x Thoracic Rotation
10 x Dislocation (with a stick)
10 x Pull aparts
8 x Squat to stand
8 x Reverse lunges

2 Rounds - with empty BB

5 x Snatch deadlift
5 x Muscle snatch from hang
5 x Press from neck with snatch grip
10 x Overhead squats

A) Snatch

5 sets of: 2 x Power snatch

Rest as needed between sets

Comment: Do some warm up sets and then build up in weight over the 5 sets.

b) Back squat

5 sets of: 4-4-2-4-4 reps

2 sets of 4 reps at 80-85% of 1RM
2 sets of 2 reps at 85-90% of 1RM
2 sets of 4 reps at 80-85% of 1RM

Rest 2-3 min between sets

Comment: Do some warm up sets and then follow the repscheme

c) Toes to bar

Do some warm up and then 1-2 sets of max reps unbroken Leg raises /Toes to bar

Then

1 min on/1 min off x 4

4 Shuttle runs
Max effort Leg raises/Toes to bar

Comment: Get your toes as close to the bar as possible. Feet above hip height if you do Leg raises.

d) WOD

3 min on/2 min off x 4

11/14 cal Row
3 Wall walks
4 D-ball cleans @25/35 Intermediate: @35/50
ME Target burpees

Score= reps Target burpees

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