WOD @theprogrm - 14. April 2017

Warm Up (10 minutes):

1. General hip, ankles, front rack warm up

2. Squat warm up

 

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 below the knee

2.1 5 Clean pulls

2.2 5 Muscle cleans

2.3 5 Power cleans with a 3 sec pause in the receiving position

 

3. Hang Power Clean from below the knee

3.1 Find your daily 1RM (No dropping of the bar between reps)

3.2 Drop down to 90%

 

Workout:

18 min EMOM:

Min 1: Max rep Wall walks

Min 2: Max rep Ring rows

Min 3: Max rep Air Squats

 

Accessory (10 min):

KB work

1. Accumulate 30 slow KB Windmills each side, every time the side is changed, perform 5 scapula pulls