WOD @theprogrm - 18. April 2017

Warm Up (10 minutes):

1. OHS warm up

1.1 10 OHS, slow down - fast up

1.2 10 OHS, 3 sec pause in the bottom

1.3 10 OHS, one and a halfs

2.Snatch warm up from the hang

2.1 2x5 Snatch pulls

2.2 2x5 Power Snatch with a 3 sec pause in the receiving position

2.3 2x5 Snatch

 

Main Class (40 minutes)

Strength:

1. Hang Snatch from above the knee + OHS

1.1 Build to a daily max in the complex

1.2 Drop down to 80% and 3 sets of: 1 HS + 2 OHS

1.3 Drop down to 60% and do 3 sets of : 1 HS + 3 OHS

*Scale to Hang Power Snatch for beginners

 

Workout:

For time:

1km row, then:

5 rounds of

30 DUs

15 KB swings, Rx 32/24kg

Time cap: 20 min

 

Accessory (10 min):

1. Posterior chain strength, work in pairs

1.1 Nordic Hamstring Hold: 5x10-20 sec

1.2 15m forward, 15m backward crab walk: 3x

1.3 Bridge Position Hold: 5x20 sec