Today's program for your training
10 x Shoulder rotations/dislocations
10 x Goodmornings
10 x Overhead squats
5 x Snatch
5 x Snatch deadlift
5 x Muscle snatch from hang
5 x Overhead squat
5 x Behind the neck press with snatch grip
1 x power snatch + 1 x hang squat snatch
1 x hang squat snatch
Comment: Use the weight you ended at in the previous EMOM.
90 sek. rest between sets
Comment: RIR on 3
RIR= Reps in reserve (performed with a weight, where you have three more reps in the reserve).
20 Knee raises/knees to elbows/T2B
20 DB snatch @12,5/17,5 Intermediate: @15/20 RX: @ 17,5/22,5
20 Squat with DB in goblet @12,5/17,5 Intermediate: @15/20 RX: @ 17,5/22,5
20 HR push ups
20 Burpee Box Jumps
Comment: Start with a light weight and build up in the 12 minutes to a heavy lift.