WOD @theprogrm - 05. Mai 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. Snatch + Hang Snatch

1.1 Find your 1+1RM.

1.2 Do 20 hang snatches at 80% but with a 3 sec pause in the bottom position.

 

*Scale to Power Snatch + Hang Power Snatch for beginners

 

Workout:

45-30-18

Cal row

Push ups

TTB (scale abmat sit ups)

 

Time cap 20 min.

 

Accessory (10 min):

1. Posterior chain strength - split as you like

1.1 Stiff leg DL with KB: 50

1.2 Arch rocks: 50