WOD @theprogrm - 10. April 2017

Warm Up (10 minutes):

 

1. General warm up for hip and ankles

2. Squat warm up

 

Main Class (40 minutes):

 

Strength:

1. Hang Snatch from above the knee:

1.1 Build to a daily 2RM

1.2 Drop down to 60% and 20 reps with a 3 sec pause in the receiving position

*Scale to Hang Power Snatch for beginners

 

Workout:

10 rounds for time:

250/200m row

20 DUs

20 Sit ups

Time cap: 20 min

 

Accessory (10 min):

 

1. Posterior chain strength

1.1 50 Good mornings with empty barbell

1.2 100 Arch rocks

*Can be divided as needed