Today's program for your training
10 x Dislocations
10 x Goodmornings to squat
8 x Alternating squat thoracic rotation
8 x Pull aparts w. band
5 x Deadlift
5 x Muscle cleans from hip (high elbows)
5 x Power cleans
5 x Squat cleans
2 x Hang power clean + 1 x Push press + 1 x Split jerk
B) Pull ups
5 sets of 4 reps eccentric pull ups (5 sec down)
1-2 min rest between sets.
Comment: Jump up (or if possible pull yourself up) and go 5 sec down. Do either banded, body weight or add extra weight if you are not challenged.
2-3 rounds for quality
2-3 rounds
2-3 Wall walks (get as close to the wall as possible)
4-5 Kick ups to wall (as lightly as possible)
2-3 x Handstand walk to wall / Handstand walk
Rest as needed
Comment: Handstand walk to wall = Kick up a few steps from the wall and do a handstand walk until you reach the wall. Try to go further away from the wall.
For time
50 Air squats
40 Wall balls 14/10 lbs
40 Ab mat sit ups
30 Power cleans @20/35 Intermediate: 30/45 RX: @35/50
30 Ring rows/pull ups
20 Thrusters
20 Burpee box jump over
200 Single unders/100 double unders
TC: 19
Comment: Build to a heavy complex over the EMOM.