WOD @theprogrm - 13. Mai 2017

BITTE FEEDBACK ABGEBEN - DANKE ^

 

Warm Up:

1. OHS warm up, 20/15kg

10 OHS, slow down, fast up

10 OHS, 3 sec pause in the bottom

10 ONS, one and a half

2. Snatch warm up from the hang above the knee, 20/15kg

5 Snatch pulls

5 Muscle snatches

5 Power snatches with a 3 sec pause in the receiving position

5 Snatches

 

Strength / Skill work

1. Hang Power Snatch

1.1 Find your daily 3RM in hang power snatch

1.2 Drop down to 70% and do 30 hang power snatch with a 3 sec pause in the receiving position

Workout:

For time:

40 DB snatches, 20/15kg  

40 TTB Scale = Sit ups

30 DB snatches

30 TTB

20 DB snatches

20 TTB

10 DB snatches

10 TTB

 

Accessory:

Core strength:

Accumulate 3 minute in Hollow hold

Accumulate 3 minute in Arch hold

Split as you like