WOD @theprogrm - 06. April 2017

Warm Up (10 minutes):

General Wrist and Shoulder warm-up: Followed by:

3 Rounds:

20 Landmines with 20/15kg bar

10 Jefferson curls

 

Main Class (40 minutes)

Strength:

1. Front squat warm up

1.1 10 FS, slow down, fast up

1.2 10 FS, 3 sec pause in the bottom

1.3 10 FS, one and a halfs

 

2. Clean warm up from the hang

2.1 5 Clean pulls

2.2 5 Muscle cleans

 

3. Hang Power Clean

3.1 Find your daily 2RM (No dropping the bar between sets)

3.2 Drop down to 60% and do 30 reps with a 3 sec pause in the receiving position - optional as IGYG (I go, you go)

 

Workout:

Barbell Cycling - prioritise quality over speed, work in pairs

1) 30 Push Press Rx 60/40kg

2) 30 Push Jerks Rx 60/40kg

*Every 30 seconds 2 - 5 burpees depending on athlete level.