Today's program for your training
8 x Squat to stand
8 x Cossack squat
4 x Walkout with 4 x scapula push ups
10 x Elbow rotations
5 x Clean deadlift
5 x Clean pull
5 x Hip squat clean
5 x Front squat
A) CLUSTER
2 sets of 3 reps of Clusters
Rest 1-2 min between sets
3 sets of 2 reps of Clusters
Rest 1-2 min between sets
3 sets of 1 rep Cluster
Rest 1-2 min between sets
Then with the same weight:
3 sets of: 1 x power jerk + 1 x split jerk
Rest 1-2 min between sets
Choose the version that fits you, depending on your level.
5 Beat swings + 5 pull ups
Intermediate: 2 Toes to bar + 2 C2B + 2 Pull ups
RX: 2 Toes to bar + 2 C2B + 1 Bar Muscle up
Comment: Do the complexes without jumping down from the bar between exercises if possible. For the Beat swings + pull ups you can use a band if you are challenged.
70 Double unders
60 DBL KB russian swings @2x8/12, Intermediate: @2x12/16 RX: @2x16/20
50 Box jump overs
40 m DBL KB FR walk
30/40 cal row
20 DBL KB snatch
Comment: Do some warm up sets. Increase the weight when the reps get fewer. You can drop the weight between reps but go immediately to the next rep. RIR 1-2 in all eight sets. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).