Today's program for your training
5+5 x Thoracic Rotation
10 x Dislocation (with a stick)
10 x Pull aparts
8 x Squat to stand
8 x Reverse lunges
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
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
Comment: Do some warm up sets and then build up in weight over the 5 sets.