Week 2 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 Complex

5 sets of: 1 x Snatch Pull + 1 x Hang squat Snatch

Rest 2 min between sets

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

b) Back squat

3 sets of 6 reps Back Squat

Rest as needed.

Comment: Do some warm up sets and then build up over the 3 sets to a heavy weight.

Then with the same weight

3 sets of 2 reps Back Squat with 4 sec pause in bottom on the first rep

Rest as needed

c) Toes to bar

EMOM 8

1: 45 sec Bike erg (moderate pace)
2: Max unbroken Leg raises/Toes to bar

Comment: Get your toes as close to the bar as possible.

d) WOD

AMRAP 15 | 4-8-12-16…

HR. push ups/HSPU
Leg behind pistol squats/Pistol Squats

2-4-6-8…

Shuttle runs
Man makers @2x10/15 Intermediate: @2x12,5/17,5

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